One of the most common running technique issues we see at Podium Physiotherapy is overstriding. This occurs when the foot lands too far in front of your body's centre of mass, often with an extended knee. Over time, this can increase braking forces, reduce running efficiency and contribute to injuries such as shin pain, knee pain and hip discomfort.
Fortunately, one of the simplest ways to encourage a better running technique is to head for the hills.
Why do hills help?
Running uphill naturally changes your running mechanics without requiring you to consciously think about your technique. As the gradient increases, most runners will naturally:
- take shorter, quicker strides
- increase their cadence
- land with their foot closer underneath their body
- lean slightly forwards from the ankles rather than the waist
- generate more power from the glutes and calves
These adaptations reduce the braking forces associated with overstriding and encourage a more economical running pattern.
Unlike trying to consciously "change your gait" on flat ground, uphill running often allows these changes to happen automatically.
What are hill strides?
Hill strides are short, controlled uphill efforts rather than all-out sprints. A typical session might look like this:
- Find a gentle hill, with a gradient of approximately 4–8%.
- Run uphill for 15–30 seconds at around 85–90% effort.
- Focus on relaxed running, quick feet and good posture.
- Walk or jog back down for full recovery.
- Repeat four to six times.
The goal isn't to become exhausted. It's to practise efficient movement while maintaining excellent technique.
Hilly runs can improve running form too
You don't always need a dedicated hill session. Simply choosing a route with rolling hills can provide regular opportunities to reinforce better mechanics. The changing terrain encourages runners to:
- vary their stride length naturally
- improve lower limb strength
- develop greater ankle stiffness and propulsion
- build resilience for races that include elevation
Just remember that downhill running places greater loads through the quadriceps and knees, so introduce hillier routes gradually if you're new to them.
Need help improving your running technique?
While hills are an excellent training tool, they won't solve every running problem. If you're experiencing recurring injuries or feel your running technique could be more efficient, a detailed running gait assessment can identify the specific factors contributing to your symptoms.
At Podium Physiotherapy, our Running Clinic combines slow-motion video analysis with expert physiotherapy assessment to identify movement patterns, improve running efficiency and develop an individual rehabilitation or training plan, helping you run faster, further and with fewer injuries.
Our favourite local hills around Raynes Park and Wimbledon
If you're looking to incorporate more hills into your training, these are some excellent local options.
1. Wimbledon Common
Probably the best location for hill running in the area, with a mixture of long, steady climbs and short, sharper hills on both trails and tarmac. Perfect for hill strides or longer hill intervals.
2. Cannizaro Park
Cannizaro Park offers several quiet, tree-lined climbs that are ideal for controlled hill repetitions. The gradients are steady rather than excessively steep, making them suitable for runners of all abilities.
3. Cottenham Park Road and West Wimbledon
The roads around Cottenham Park provide long, gradual inclines that are excellent for building strength while maintaining good running form.
4. Coombe Lane towards Kingston Gate
From Raynes Park, heading up Coombe Lane towards Richmond Park provides a sustained climb that is ideal for marathon runners looking to build strength endurance.
Find Podium Physiotherapy on RLS
Podium Physiotherapy is an RLS Partner, a specialist physiotherapy clinic in Raynes Park helping active people recover from injury and perform at their best, with a dedicated Running Clinic using slow-motion video analysis. Run Love Sprint members can find Podium Physiotherapy in RLS Rewards, along with an exclusive member offer.
