Hill Running North London: Swain's Lane and Beyond

If you live anywhere near Archway, you already know the truth: you cannot go far without going up. Most people see that as a nuisance. I see it as free training equipment. Hill running North London style, on the slopes right outside your door (or hill walking, if you are just starting), is one of the most time-efficient ways for a busy parent to build fitness. Twenty minutes on a hill can do more for your legs, lungs and heart than an hour of flat plodding.

I have coached clients in Archway and Highgate for over 10 years, and hills are a regular part of how I train people outside. Here are the local hills worth knowing, how to use them safely, and a plan that starts with walking and builds up from there.

Why hills are so good for busy parents

• More work in less time. Going uphill raises your heart rate quickly, even at a walk.
• Strength and fitness together. Your glutes, calves and thighs work much harder than on the flat, so you get a bit of strength training thrown in.
• Kinder on the joints than sprinting on the flat. Uphill running naturally shortens your stride and reduces the pounding on the way up. (The way down is a different story, see below.)

Hill running North London: the best local hills

Swain’s Lane, Highgate

This is the famous one. Swain’s Lane runs up from Highgate Road beside Highgate Cemetery and Waterlow Park towards the village. The London Cycling Campaign, which runs the Urban Hill Climb race here on closed roads, describes the climb as 900 metres long, averaging an 8% gradient with a maximum of 20%. That is steep, and a serious challenge for beginners.

Be sensible: it is a working road with traffic, the pavement is narrow in places, and the steepest part can be slippery with wet leaves in autumn. Stay on the pavement, go single file, and avoid it in the dark until you know it well.

Highgate Hill, Archway

From Archway station up towards the village. Longer and more gradual than Swain’s Lane, with wide pavements. This is a great “first hill” for steady hill walking or slow running.

Parliament Hill, Hampstead Heath

If you prefer grass and paths to pavements, Parliament Hill is ideal. There are several routes up of different steepness, and a great view as your reward. The softer surface is easier on your joints, but it can be muddy in winter, so wear shoes with grip. My guide to Hampstead Heath running routes covers the Heath in more detail.

Alexandra Palace hill

The slopes below Alexandra Palace give you long, open climbs with a cracking view of London at the top. Good for a longer weekend session.

A beginner hill plan: walk first, then run

Here is the progression I use with clients who are new to hills. Spend at least 2 weeks on each stage, and only move on when the current stage feels comfortable. Do 1 or 2 hill sessions a week, never on back-to-back days.

Warm-up (every session)

Ten minutes of easy walking on the flat, then leg swings, 10 bodyweight squats and 10 calf raises. The NHS has a helpful guide on how to warm up before exercising.

Stage 1: hill walking repeats

• Walk briskly up a moderate hill for 60 seconds.
• Turn and walk slowly back down.
• Repeat 4 to 6 times.

Stage 2: power walking

• Walk up as fast as you can without running, pumping your arms, for 60 to 90 seconds.
• Walk down slowly.
• Repeat 6 times.

Stage 3: run-walk repeats

• Jog uphill gently for 20 to 30 seconds, then walk the rest of the way to your marker.
• Walk down.
• Repeat 6 to 8 times.

Stage 4: proper hill repeats

• Run uphill for 30 to 60 seconds at a hard but controlled effort.
• Walk all the way down to recover fully.
• Repeat 6 to 10 times.

Cool down with 5 to 10 minutes of easy walking and some calf and hip stretches.

Form cues for running uphill

• Short, quick steps. Do not try to bound up.
• Lean slightly forward from your ankles, not your waist.
• Drive your arms. Elbows bent, hands moving from hip to chin height.
• Eyes a few metres ahead, not down at your feet.

Going down safely

Most hill niggles happen on the way down, not up. Running downhill puts a lot of load through your knees and the front of your thighs. As a beginner, walk the downhills. When you do start jogging down, keep your steps short and soft, stay relaxed, and never “brake” hard with straight legs. Stop if anything hurts, especially in your knees, shins or Achilles.

Who should check first

Hill sessions are hard work. If you have a heart condition, high blood pressure, a joint or back injury, or you are new to exercise after a long break, speak to your GP or physio before starting. If you have had a baby, the NHS recommends your postnatal check, usually around 6 to 8 weeks after the birth, before returning to exercise, and running and hill work usually come later than that. My post on running after a baby explains a gentler path back.

Where a bootcamp class fits

Hills build fitness fast, but they also expose weak spots: tight hips, weak glutes, wobbly ankles and a core that gives up halfway. That is where structured strength work helps. Stronger legs and hips make every hill feel easier and help protect your knees on the way down.

My small-group classes in Archway sit right at the bottom of Highgate Hill, and we work on exactly that kind of strength. If your energy is the main issue, start with SYP Recharge. For flat routes to mix in with your hill days, see my guide to running routes in Archway.

FAQs

How often should I do hill training?

For most beginners, once or twice a week is plenty, with at least one easy day in between.

Is hill walking as good as hill running?

For many parents, brisk hill walking is the better starting point. It still raises your heart rate well and builds leg strength, with less impact. Add running gradually once walking feels easy.

Is Swain’s Lane safe to run up?

It can be, with care. It is very steep at the top and has traffic, narrow pavement sections and slippery leaves in autumn. Stay on the pavement, run in daylight, and build up on gentler hills like Highgate Hill first.

Do hills make your knees worse?

Uphill is generally lower impact than flat running, but downhill running loads the knees more. Walk the downhills at first and strengthen your legs. If you already have knee pain, check with a physio before starting.

Book your first class

Want hills to feel easier and your knees to feel safer? SYP Bootcamp runs 45-minute small-group classes indoors in a weatherproof church hall in Archway N19, max 10 people, £15 a class, with every exercise offered in an easier and harder version. Book my £15 class or call or WhatsApp me on 07301 512215. If you are working around an injury and want careful 1-1 support, read about my injury-safe personal training.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.