Uphill running is a comprehensive test of strength and technique. To improve performance, runners need strong hips and glutes, along with a stable core, to generate propulsion. Additionally, flexible hip joints and ankles are crucial. Canadian Running Magazine suggests four yoga exercises that enhance balance, activate glute muscles, and increase range of motion.

Sports Doctor M Jay Polsgrove notes that after 10 weeks of yoga practice, athletes can significantly improve flexibility and balance. These two abilities are key to maintaining a stable stride and reducing the risk of overload when running on hilly terrain.

When performing these exercises, runners should hold each pose for 20-30 seconds, focusing on steady breathing, and only practice within their comfortable range. If a sharp pain, numbness, or soreness occurs, reduce the depth of the pose or adjust the movement to be gentler.

Yoga exercises can be performed after runs to aid recovery, or on rest days to enhance foundational strength. Maintaining three sessions per week is sufficient to make a difference. While yoga does not replace hill training, it helps runners stabilize their technique, reduce joint pressure, and approach long climbs with a lighter feel in their legs.

Consistently practicing these supplementary exercises also helps runners feel more confident when facing challenging terrain, while limiting overload during the fitness accumulation phase. This provides an essential foundation for those targeting the VnExpress Marathon All-Star 2026, scheduled for 8/2/2026. As the first and only standard-qualifying marathon in Vietnam, this race attracts serious, disciplined runners aiming to achieve personal bests on a demanding course that requires comprehensive fitness.

By Hai Long