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IF<\/b><\/span><\/b><\/p>\n you love running and dream of tackling a mountain trail, but you live in the flatlands. No peaks, no hills\u2014just the occasional garage ramp or uneven sidewalk. So how do you train for the climbs?<\/p>\n Good news: you can still build the strength, endurance, and technique needed for uphill running\u2014no mountains required. Sure, it\u2019s not the same as breathing crisp winter air in a high-altitude forest, but your body will adapt. And here\u2019s a bonus: hill training isn\u2019t just for mountain runners\u2014it can also improve your speed and efficiency on flat terrain. Just ask Kilian Jornet.<\/p>\n Even if you\u2019re not prepping for a trail race, workouts that mimic uphill running offer major benefits:<\/p>\n Now, let\u2019s talk about how to train for the climbs\u2014without a single hill in sight.<\/p>\n No mountains? No problem. Here\u2019s how to get the benefits of uphill training anywhere.<\/p>\n Stairs are one of the best ways to mimic uphill running. You\u2019ll find them everywhere, from parks to stadiums. Just maybe skip the stairs in your own apartment building\u2014you don\u2019t want to annoy the neighbors.<\/p>\n Set the incline between 6% and 12% and:<\/p>\n If you can\u2019t run uphill, build strength with explosive movements like:<\/p>\n These exercises improve power and coordination, both crucial for climbing.<\/p>\n Even without an incline, you can replicate the effort of running uphill. Use a resistance band anchored to a fixed point and:<\/p>\n This forces your legs to work harder, mimicking the demands of a climb.<\/p>\n Even on level ground, you can build the strength and speed needed for uphill running.<\/p>\n Many runners assume downhill running is the easy part. In reality, it\u2019s tougher on your legs and increases injury risk due to the higher impact forces. Here\u2019s how to prepare:<\/p>\n Running uphill is a battle against gravity\u2014but it\u2019s also incredibly rewarding. Even if you don\u2019t have mountains nearby, creative training will make you a stronger, more efficient runner. And when you finally hit the trails? You\u2019ll be ready.<\/p>\n","protected":false},"excerpt":{"rendered":" Here’s how to train for uphill running even without having the Dolomites under your house. Or on top of your house. In short: at your disposal. <\/p>\n","protected":false},"author":2,"featured_media":89986,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[15980,15211],"tags":[17065,22192],"powerkit_post_featured":[],"class_list":["post-89987","post","type-post","status-publish","format-standard","has-post-thumbnail","category-offroad","category-tips","tag-mountain-running","tag-trail-training"],"yoast_head":"\nWhy training uphill is good for you<\/b><\/h3>\n
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How to simulate climbs in the flatlands<\/b><\/h3>\n
1. Stairs: the urban mountain<\/b><\/h4>\n
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2. Use a treadmill (if you have one)<\/b><\/h4>\n
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3. Plyometrics: train for power<\/b><\/h4>\n
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4. Resistance training: simulate the load<\/b><\/h4>\n
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5. Flatland sprinting & power work<\/b><\/h4>\n
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How to prepare for downhills<\/b><\/h3>\n
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Get ready to suffer (and have fun)<\/b><\/h3>\n