How Runners From Flat Areas Can Prepare for Hilly Races

Taking on a race packed with climbs, descents, mountain passes, or relentless rolling hills is an exciting challenge - but what if you live and train somewhere where the biggest incline is a railway bridge or motorway flyover? For the past decade we’ve coached more than a few runners from flat areas of the world to be stronger, more efficient and less-injured runners ready to race confidently in hilly events across the UK and overseas.

There’s no denying that training on similar terrain is an advantage. Feeling how the gradient bites and learning to pace those climbs is incredibly valuable. But runners without access to hills can - and do - perform brilliantly when they train smart. With the right approach to strength, conditioning, and alternative sessions, you can develop mountain-ready legs on flat ground.

Here’s how.

Strength & Conditioning: The Foundation for Hills

Hilly running demands more force production than flat running - particularly from the quads, glutes, and calves. Without hills, structured strength training becomes even more crucial.

Key exercises we consistently use with flat-land athletes:

• Single-leg deadlifts - builds hip stability, crucial for technical descents

• Step-ups and box step-downs - excellent simulation of uphill and downhill loading

• Split squats and lunges - target glutes and quads in a running-specific pattern

• Calf raises (straight and bent-knee) - protect the Achilles and improve climbing power

• Core and trunk control work - stability reduces fatigue late in races

Aim for two focused S&C sessions per week during base and build phases. Strong runners tolerate downhill better, climb efficiently, and recover faster mid-race.

Treadmill Sessions: Adjustable Hills on Demand

Modern treadmills offer gradients up to 15% or more, making them an excellent substitute.

Useful sessions include:

• Sustained low-cadence climbs (6-12 min blocks at 6-10% gradient)

• Short, steep power climbs (45-90 secs at 12%+)

• Progressive “mountain” profiles - simulate race demands

Important tip: Don’t ignore downhill adaptation. If your gym has a decline-capable treadmill, use gentle negative gradients sparingly to condition the quads.

If you don’t? Strength training + technique rehearsal can still prepare you.

Stair Climbers & Step Machines: Underrated Gold

Stair climbers mimic continuous uphill force production without the joint impact.

Use:

• Intervals to build power

• Long, steady climbs for muscular endurance

• Weighted pack hiking to prepare for longer ultras

Keep good posture - no slouching onto the handles - to simulate authentic climbing mechanics.

The Bike: Low Impact, Big Engine

Cycling is excellent for building climbing-ready quads and cardiovascular strength.

Ideal sessions:

• Seated, high-resistance efforts (3-6 mins)

• Standing hill grinds (low cadence, high torque)

• Long endurance rides to develop fatigue resistance

Triathletes prove time and again how transferable this strength is to hill running.

Technique: Practise the Skills Before You Need Them

If you can’t train on hills, you can train the movement patterns.

Work on:

• Shorter steps and faster cadence on climbs

• Upright posture rather than folding forward

• Controlled foot placement and soft knees on descents

When you finally hit a real hill, technique alone can save huge energy.

Course Recces: Even One Helps

Visiting the course (even part of it) offers:

• Pacing knowledge

• Gear and shoe decisions

• Psychological advantage

• Confidence

If travel isn’t possible:

• Study GPX files, footage, race briefings, gradient charts

• Break the route into mental segments

• Practise on the treadmill using elevation profiles

Your mind can be trained just as your body can.

Other Tricks & Tools to Boost Your Hill Readiness

• Weighted pack walking - safe way to mimic long climbing fatigue

• Sand running or resistance running - leg strength + technique

• Elevated-floor strength circuits - steps, plyometrics, loaded marches

• Nordics, hamstring bridges - protect against downhill DOMS

• Heat training - simulates effort in races with long climbs

• Hiking practice - because most people walk the big climbs anyway

Mindset: Respect the Climbs - But Don’t Fear Them

Flat-land runners often worry more about hills than they need to.

Hilly racing isn’t about sprinting up every incline - it’s about:

• Pacing

• Managing heart rate

• Relaxing on climbs

• Letting gravity help on descents

Train consistently and you’ll develop the strength and rhythm to take on more than you thought possible.

Final Thoughts

Yes - living near hills helps. There’s value in being on the terrain you’ll race on. But it’s absolutely possible to build a strong, efficient, injury-resistant hill runner without daily access to mountains.

Smart strength work, intelligent cross-training, treadmill and stair-based climbing, and thoughtful planning can give flat-area runners everything they need to tackle some of the most iconic, challenging, and rewarding hilly races the world has to offer.

Need Help With Training?

If you’d like expert guidance, Townshend Performance Run Coaching offer:

• 1-to-1 coaching - fully tailored to your schedule, goals, and ability.

• Bespoke training plans - built around your lifestyle and the demands of the races.

Get in touch via Townshend Performance Run Coaching Contact Form to start your running journey.