Member Question:
“One topic that many members would be interested in, is how not to be ‘scared’ of the hills. How should we approach them not just physically but also mentally?”.
Mario – Level 4 Member of FLOCK
A great question from Mario – If hills make your stomach drop a little, you’re not alone. In trail running, climbs can feel endless, descents can feel risky, and the whole thing can trigger that “I’m not built for this” story.
The good news: hill confidence is trainable. Not just in your legs and lungs — but in your head.
Why hills feel scary (and why that is normal)
Hills combine a few things that naturally spike stress:
- Uncertainty: you can’t always see what’s coming.
- Discomfort: effort rises fast, breathing changes, heart rate jumps.
- Comparison: it’s easy to feel “slow” next to others.
- Risk: descents add fear of slipping, falling, or losing control.
Your brain reads all of that as a threat. The aim isn’t to “be fearless.” It’s to feel capable while you’re uncomfortable.
Step 1: Redefine what “good” looks like on the hills
A huge mindset shift for trail runners:
- Hills aren’t a speed test — they’re an effort test.
- A “strong” hill is one you manage well, not one you sprint.
Try swapping the goal from “run the whole thing fast” to:
- “Keep my effort steady.”
- “Stay relaxed and in control.”
- “Reach the top with something left.”
- “If I have to walk, it isn’t a problem!”
That’s what builds confidence.
Step 2: Use a hill strategy that reduces panic
When fear kicks in, most runners do the same thing: they attack too hard early, blow up, then dread the next climb even more.
Use this simple approach instead:
The 4-gears of trail hills
- Gear 1 (breathe): before the foot of the hill, switch to a 3:2 breathing technique (not sure what this is, book on my Power Breathing Workshop).
- Gear 2 (settle): first 20–30 seconds, ease in. Shorter steps, tall posture.
- Gear 3 (work): find a sustainable rhythm. Breathing is strong but controlled.
- Gear 4 (walk): if it’s too much, stop running, walk, reduce your heart rate.
Giving yourself permission to start easy is a mental game-changer.
Step 3: Train your body for hills (without over complicating it)
You need to learn to “love” the hills to get better at them. To do this, you need consistent exposure.
Hill repeats (confidence builders)
Pick a hill you can run hard for 20–60 seconds.
- Warm up 10–15 minutes easy
- Run uphill at a strong effort (not sprinting)
- Walk/jog back down to recover
- Start with 4–6 reps, build to 8–10 over time
Why it works: you practise the feeling of effort in a controlled way, and you finish the session knowing you can.
Power hiking (the secret weapon to beat hills)
On steeper trails, hiking isn’t failure — it’s a skill.
Practise hiking with purpose:
- Hands on thighs (optional)
- Short, quick steps
- Tall chest, eyes up
- Strong arm drive
Try adding 5–10 minutes of power hiking into an easy run on hilly terrain.
Strength training (so the hills feel less “heavy”)
One or two short training sessions per week can make a big difference.
Focus on:
- Split squats or lunges (single-leg strength)
- Step-ups (trail-specific)
- Calf raises (climbing + descending resilience)
- Hip hinges (deadlift pattern) (glutes + posterior chain)
- Core stability (so you don’t collapse when tired)
Even 20 minutes is enough if you’re consistent.
Step 4: Train your mind for the hills (the part most runners forget)
Physical fitness helps, but fear is often a confidence + control issue.
Use “process goal” instead of outcome goals.
Outcome goal: “Don’t be slow.” Process goals:
- “Short steps.”
- “Relax shoulders.”
- “Breathe out fully.”
- “Eyes up, chest tall.”
Process goals give your brain something useful to do.
Rehearse discomfort on purpose
Confidence comes from evidence.
Once a week, choose a moment to practise being uncomfortable without panicking:
- Run 2 minutes uphill at a steady hard effort
- Tell yourself: “This is meant to feel tough — and I’m handling it.”
That’s mental training.
Change the story you tell mid-climb
When the hill bites, most runners go to:
- “I can’t.”
- “I’m not strong enough.”
- “Everyone’s better than me.”
Swap to a script that’s true and helpful:
- “This is effort, not danger.”
- “I’m allowed to slow down or walk.”
- “I’m building strength right now.”
- “One step at a time, hills never become easier, you just get better!”
Practise descending with confidence (if that’s your fear)
If the fear is mainly downhill:
- Shorten your stride
- Keep your cadence quick
- Look 2–3 metres ahead (not at your feet)
- Let your arms out for balance
- Choose “safe speed” over “fast speed”
- Switch to a 3:2 breathing technique, so you always exhale on alternating feet
Start on gentle descents and build up gradually. Confidence is progressive.
A simple 4-week hill confidence plan
If you want structure, try this:
- Week 1: 4 x 30s hill reps + 1 hilly easy run (include 5 min power hike)
- Week 2: 5 x 30s hill reps + 2 x 5 min power hike in an easy run
- Week 3: 6 x 30s hill reps + practise relaxed downhill on a gentle slope
- Week 4: 8 x 30s hill reps + 10 min continuous steady climb (run/hike as needed)
Keep everything else easy. The goal is confidence, not exhaustion.
The Takeaway
Getting “less scared of hills” isn’t about being fearless — it’s about building trust:
- Trust that you can manage effort
- Trust that slowing down is smart
- Trust that discomfort is part of the process
Hills will still be hard. But they won’t feel like a threat.
The above information is there to support you and help build strength and confidence. However, the biggest gamechanger for hills is to learn to power-breathe. Make sure you book yourself onto one on the monthly Power Breathing 2hr workshops. This workshop is transformational and WILL make you stronger on the hills.