How getting fit in Hong Kong should be an uphill struggle

Want to get in shape fast, burn body fat and improve your cardio all at the same time? The secret lies in Hong Kong’s hills. Blessed with a mountainous landscape, this city offers a variety of hill workout options ranging from short and steep bursts to long, gradual climbs.

Whichever slope you choose, and whether you decide to run or walk, you’re in for an efficient, quality workout that won’t cost a cent. The premise is simple: hill running uses one’s bodyweight as resistance, so the body works much harder than on flat terrain.

For runners looking to boost their speed, hill running is a hugely effective method, says Ben Pulham, founder of Singapore-based personal fitness coaching company Journey Fitness, which offers bespoke training programmes for running, triathlon and weight loss.

“In its simplest form, there are only two ways to run faster: increase your stride frequency (also called cadence) or take a longer stride. Hill workouts can contribute to both of these,” says Pulham, a former professional triathlete from New Zealand.

“When you run uphill consistently across a period of time, you build strength, endurance and power. This additional strength then gets transferred through the ground each time you step and contributes to a longer stride length. If stride length goes up and cadence remains the same, you are faster.”

The other way to be faster is improve cadence – running downhill usually increases that, for example.