Why Uphills Are the Making of a Fell Runner

Uphills are where fell running is won and lost. On the flat, most people can keep going. Point them at a steep Lakeland pass or a heathery Welsh hillside and the field strings out quickly. Beginners often try to hold the same pace they managed on the valley floor. That leads to burning legs, heaving lungs and a miserable shuffle. The better approach is to accept that uphill running is a different skill. It is slower, shorter and more deliberate. Get it right and you will reach the top with energy left for the descent. Get it wrong and you will be overtaken by power hikers while you gasp by a cairn.

Posture First: Open Chest, Tall Hips

Good uphill form starts before your legs do. Many runners collapse at the waist, staring at their feet, which closes the chest and makes breathing harder. Instead, run tall from your hips with a slight lean forward from the ankles. Keep your chest open and your shoulders back and down. Look five to ten metres ahead so your neck stays neutral and your lungs have room to work.

• Run tall, with a gentle lean from the ankles, not the waist.
• Keep shoulders relaxed and chest open.
• Eyes on the trail five to ten metres ahead.
• Hands loose, elbows bent and driving back.
• Breathe deep into your belly, not shallow into your chest.

If you cannot speak a few words without gasping, ease off. Uphill running should be controlled, not desperate.

Shorten Your Stride, Lighten Your Feet

On a climb, your stride should shorten naturally. Do not fight it. Overstriding uphill wastes energy and puts you out of balance on rough ground. Aim for quick, light steps with your foot landing under your hips. Imagine running on hot coals or eggshells. You want to be springy, not heavy.

Your arms set the rhythm. Drive your elbows back rather than across your body. On grassy slopes, grip with the forefoot and push off through the glutes. On rocky steps, place your foot precisely on the flat top of the rock, not the edge. If your heart rate spikes, take a walking break before you blow up. A ten-second walk can save a ten-minute struggle.

Power Hiking: Your Secret Uphill Weapon

There is no shame in walking uphill. In fact, on gradients above about 20%, a brisk power hike is often faster and more efficient than running. The trick is to make it purposeful. Shorten your step, keep your chest open and push your hips forward. On the steepest bits, place your hands on your thighs just above your knees and push down with each step. This takes load off your calves and uses your arms and glutes.

Practise transitions. Run for twenty steps, hike for twenty steps, then run again. This teaches your body to switch smoothly without losing momentum. If you use trekking poles, plant them behind you to push forward, but many fell runners prefer free hands for scrambling. Either way, power hike with intent. You should be breathing hard, not strolling.

Train on Steep Ground Before You Race Downhill

Downhill running is where tired legs get exposed. Before you race back down, build the uphill strength to reach the top fresh. Find a steep grassy or rocky slope, perhaps 100 to 200 metres long with a 20–30% gradient. Warm up, then run or power hike up for 30 to 60 seconds. Walk down easily. Repeat six to ten times. Focus on your posture and short stride, not speed.

Do this once a week and you will notice the difference on longer days. You will also protect your quads, because you will not be descending on empty. Save the racing for the downhill only when you have something left to give.

Kit, Fuel and Recovery in the British Hills

British hills are beautiful and brutal. Weather can change in minutes, so carry a windproof, waterproof, emergency shelter, whistle, map, compass and phone even on a short run. Take water and a snack. Sip little and often on the ups, and eat before you feel hungry. A handful of nuts or a flapjack can make the difference between a strong climb and a bonk.

After your run, a gentle dip in a shallow mountain tarn or river pool can soothe tired legs. Treat cold water with respect: check depth, go with others, and enter slowly. If you are new to wild swimming, start in summer and keep it short. The fells will still be there tomorrow.

Putting It into Practice

Next time you head out, choose a hill that suits your level. Start easy. Focus on posture, a short stride and a purposeful power hike when the gradient steepens. Do not race uphill. Arrive at the top with something in reserve, then enjoy the descent. Build gradually, run with others when you can, and keep practising in all weathers. Uphill fell running is a skill, and like any skill, it rewards patience.