Why am I so out of breath hiking uphill? (And how to fix it)
You're perfectly comfortable on the flat. Then the trail turns uphill and your lungs decide they've had enough. Here's what's actually going on, what's normal, and how to make climbs feel easier.
By Nathan Gee, BSc Sports Science, strength and conditioning coach · 7 min readUphill is a different job, not just more of the same
On the flat, you mostly move forwards. Uphill, every step also lifts your body and your pack. That extra work needs more oxygen, so your breathing and heart rate climb quickly, often within a minute or two of the trail steepening.
Too fast, too soon
The most common cause. Hitting a climb at your flat-walking pace pushes you into hard effort before your body has caught up.
A small aerobic base
If your engine is small, a steep climb uses a big share of it. Fit walkers breathe hard uphill too; they just have more room.
Climbing legs
When your legs tire, each step costs more energy, and your breathing rises with it.
The extras
A heavy pack, heat, dehydration and altitude all make the same climb feel harder.
What's normal, and when to get it checked
Tick anything that sounds like you:
A quick guide, not medical advice.
Five ways to make the next climb easier
- Start slower than feels necessaryThe first 10–20 minutes of a climb should feel almost too easy. Your breathing settles into a rhythm instead of spiking.
- Shorten your strideSmaller steps at the same rhythm are like a lower gear on a bike. Same speed of legs, less effort per step.
- Breathe with your stepsFind a rhythm, such as breathing in for two steps and out for two. Focus on a full, relaxed breath out.
- Use the talk testCan't say a short sentence? Ease off. Our zone 2 guide explains how to judge it.
- Try the rest stepA tiny pause on a straight back leg with each step, the technique guides use on long, steep climbs.
More on this: How to pace a long climb (the rest step) · Zone 2 and the talk test
How to train so hills take less out of you
- Build your aerobic base with mostly easy walking, several times a week.
- Add one harder uphill session a week: hill repeats, stairs or an incline treadmill.
- Strengthen your climbing legs twice a week: step-ups, squats and calf raises.
- Practise climbs with the pack you'll actually carry, adding weight gradually.
Build it properly: How to build endurance for a multi-day trek · Hill repeats for hikers · Why your legs get tired uphill
Questions people ask
Is it normal to be out of breath hiking uphill?
Yes. Climbing takes much more energy than walking on the flat, so breathing harder is your body doing its job. It should settle within a few minutes of slowing down or stopping.
How do I stop getting out of breath on hills?
Start climbs slower, shorten your steps, breathe in a steady rhythm and use the talk test to set your pace. Over weeks, aerobic training and leg strength make the same hill feel easier.
Why is my heart rate so high hiking uphill?
Steep ground, a heavy pack, heat and altitude all push heart rate up, and it's common for it to climb high on a steep trail. If it settles when you slow down, that's normal. If it stays very high at rest, or comes with chest pain or dizziness, get checked by a doctor.
When should I see a doctor about breathlessness?
If it's new or much worse than usual, doesn't settle with rest, or comes with chest pain or tightness, dizziness, fainting, a racing or irregular heartbeat, wheezing or coughing. Seek urgent help for chest pain or severe breathlessness.
Does losing weight help with breathing uphill?
Carrying less weight, whether body weight or pack weight, does make climbing less demanding. Training your aerobic base and legs helps at any weight.
The free readiness check shows where your endurance, strength and climbing stand for your trek. About five minutes.
Want it built around your trek, your body and your week? That's what Peaksted coaching is for. Or follow Trek Ready, our eight-week plan.
