Can Hiking Improve Your Running?

Cross training with different activities can be beneficial to a lot of sports, and hiking and running are two activities which can complement each other perfectly.

Here’s how heading out to the hills and getting out on a hike can be the perfect way to mix up your training and boost your running performance.ㅤ

Hiking improves balance and agility

Running is a pretty repetitive movement. With each stride, the same key muscles are used again and again, while some of the stabilising muscles often get less attention over time.

Hiking on uneven terrain is very different. Because the ground is constantly changing, you are constantly adjusting your pace, direction, and balance throughout. That includes more lateral and forward movements, which forces the body to stay switched on in a different way.

This variation brings more of the body into play — from the core through to the hips, knees, ankles, and feet — helping develop balance, strength, and coordination.

For runners, this improved stability can translate into better running economy and more confidence on uneven ground, technical trails, and steep descents. Trail runners are likely to notice the biggest impact, but even road runners can improve their proprioception — the body’s ability to sense movement and position.

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Hiking build strength, power and endurance

Hill climbs, elevation gain, and long days on the trails are all great ways to build strength, endurance and climbing fitness. On steeper gradients, you are working harder aerobically to produce force through the glutes, calves, hamstrings and quads, but without the same impact associated with running. That means you can build strength and fitness while placing less stress on the body.

And it's not just the uphill that delivers benefits. Descending requires the muscles to work under load as they absorb impact and stabilise the body over uneven terrain. This helps develop eccentric strength – the ability of the muscles to control and absorb force – particularly through the quadriceps. For trail runners, this can prove invaluable when tackling long descents on race day.

For runners who struggle to tolerate large amounts of hill sessions, hiking can be an effective way to accumulate climbing volume without accumulating the same level of fatigue.

While hiking won't deliver the same running-specific benefits, the time spent on your feet will still significantly improve your running fitness. Whether you're training for a marathon, ultra-marathon or long-distance trail race, spending several hours moving continuously helps build muscular endurance and resilience without the recovery cost of an equally long run.

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Hiking boosts recovery

Hiking is a relatively low-impact activity that is easier on the joints, while still raising the heart rate and increasing blood flow. This allows for effective aerobic exercise with relatively little stress on the body, while also supporting recovery and repair.

As we touched on in the agility and balance section, hiking uses different muscles than running, effectively giving some of the primary running  muscles a day off. This can help reduce the risk of overtraining and injury while still allowing you to build or maintain an aerobic fitness base and valuable time on your feet.

For runners who struggle to completely switch off on rest days, a brisk hike can be an effective form of active recovery that keeps you moving without the same level of impact stress as a run.  

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Hiking helps improve our mental state

There’s no doubt about it – running can become monotonous, especially when you are confined to the roads or following a structured training block. As with many runners chasing goals, there’s the risk that repetition can begin to affect motivation just as much as it contributes to physical fatigue.

Incorporating a hike into your week or training plan can provide a welcome break from that structure, removing the pressure of pace and progression.

Open, scenic routes also offer space and tranquillity away from the demands of everyday life, helping to provide some clarity and reduce stress. Research consistently shows that time spent in nature, including hiking, can have a positive impact on our mental wellbeing.

Hiking gives you that space to step away from constant goal-driven training, while still staying active in a low-pressure environment. What’s more, it’s an activity all the family (who can sometimes feel side-lined by running) can enjoy together.

Some runners may need to take a break from structured training altogether, whether that's because of injury or to help improve long-term motivation.  Many runners find that returning from a hike leaves them feeling mentally and physically refreshed.

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How often should runner hike?

Most runners can benefit from including a hike in their training schedule every week or two, particularly during base-building periods, recovery weeks, or when looking to increase overall training volume without significantly increasing running mileage. If you're training for a trail race or an event with significant elevation gain, hiking can be a particularly valuable addition to your training plan.

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.