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Hills were invented, at least in part, to give runners an extra challenge...as if we needed that! But, hills are a part of every course, so it makes sense to incorporate hills into your training routine. Hill training will build strength into your legs, heart and lungs. Hill running will quickly show you that, unless you become more efficient with stride turnover, arm action, stride length, and general posture, the hill will beat you back every time.
The main objective is to run efficiently on hills and avoid overtaxing yourself, so you do not deplete unnecessarily your energy reserves. It's not how fast you can run up and over the hill. It's about how efficient you can make the effort and how relaxed you can run it.
Once you master the basics of "hill running", the hills will become less imposing to you.
Running Uphill
Don't try to attack the hill as that will only add to your fatigue. Efficiency is the key to running hills. Your goal is to run with minimum strain and conserve energy, yet progress forward. Going at a manageable effort on the hills gives you an energy-saving boost in much the same way as running with the pack. To put it another way, it's very difficult to run fast uphill, so why bother trying? You will do much better to save your energy for the flats.
So relax on the hills. If someone passes you or pulls away from you, don't worry. You'll catch up soon enough, and you won't have wasted any energy.
Here are tips and suggestions to running uphill. But, do not force yourself to adapt a particular style. Instead, focus on the basic principles of efficient hill running that works best for your individual running style.
• Hold your head just slightly forward of the shoulders with chin down, back straight, and feet aligned with the hips. Do not fight the pull of gravity. Your running style should feel that you almost want to fall into the hill. Maintain a posture that keeps your center of gravity over your hips
• Break the hill down into smaller sections. Focus on a point about one quarter of the way up. Do not look skyward to the top as this will cause you to lean backwards and lose momentum. Congratulate yourself as you complete the quarter section. Then, focus on the next quarter section, and so on, until you reach the top
• Don't charge the hill. Keep to strides that are not so short you lose momentum, or too long you tire quickly. Strides that are too long tend to tighten the quads and hamstrings
• Work on lifting your knees. Visualize yourself running in place, just lifting the knees, but not striding forward
• Exaggerate your arm stroke. Concentrate on using your arms in a driving manner. This action will help with your stride turnover. Visualize each hand lifting the opposite knee with each stroke or imagine you are pulling on a rope to get to the top
• Run up the slope with the same controlled effort you use on the flats. If you have to slow down to maintain effort, that's fine. Relax your jaw, shoulders, arms and hands. Breathe through your mouth with an occasional deep breath through your nose. Focus on staying smooth and relaxed
• Carry your form and effort over the top of the hill until you feel your stride getting faster. At this point relax and focus on the next part of the course
Running Downhill
Knowing how to run downhill is just as important. If not done correctly, you will strain excessively your hip flexors and quads. Sore hips or quads are the common complaints. Most runners tend to lean back and 'brake', to slow their rate of descent
Running downhill is essentially controlled falling. On the downhill, gravity will speed you up. The goal is to maintain a comfortable pace, with good form. If done properly, you will maintain a faster pace than on the flats while using less energy or straining your muscles.
• Resist the temptation to overstride. Gravity will pull at you, but don't increase stride to compensate. Shorten your stride and increase the frequency of your leg turnover to compensate
• Lift your knees slightly, continuing to land, without over striding. Land with your foot as close to being under your hip as possible
The main objective is to run efficiently on hills and avoid overtaxing yourself, so you do not deplete unnecessarily your energy reserves. It's not how fast you can run up and over the hill. It's about how efficient you can make the effort and how relaxed you can run it.
Once you master the basics of "hill running", the hills will become less imposing to you.
Running Uphill
Don't try to attack the hill as that will only add to your fatigue. Efficiency is the key to running hills. Your goal is to run with minimum strain and conserve energy, yet progress forward. Going at a manageable effort on the hills gives you an energy-saving boost in much the same way as running with the pack. To put it another way, it's very difficult to run fast uphill, so why bother trying? You will do much better to save your energy for the flats.
So relax on the hills. If someone passes you or pulls away from you, don't worry. You'll catch up soon enough, and you won't have wasted any energy.
Here are tips and suggestions to running uphill. But, do not force yourself to adapt a particular style. Instead, focus on the basic principles of efficient hill running that works best for your individual running style.
• Hold your head just slightly forward of the shoulders with chin down, back straight, and feet aligned with the hips. Do not fight the pull of gravity. Your running style should feel that you almost want to fall into the hill. Maintain a posture that keeps your center of gravity over your hips
• Break the hill down into smaller sections. Focus on a point about one quarter of the way up. Do not look skyward to the top as this will cause you to lean backwards and lose momentum. Congratulate yourself as you complete the quarter section. Then, focus on the next quarter section, and so on, until you reach the top
• Don't charge the hill. Keep to strides that are not so short you lose momentum, or too long you tire quickly. Strides that are too long tend to tighten the quads and hamstrings
• Work on lifting your knees. Visualize yourself running in place, just lifting the knees, but not striding forward
• Exaggerate your arm stroke. Concentrate on using your arms in a driving manner. This action will help with your stride turnover. Visualize each hand lifting the opposite knee with each stroke or imagine you are pulling on a rope to get to the top
• Run up the slope with the same controlled effort you use on the flats. If you have to slow down to maintain effort, that's fine. Relax your jaw, shoulders, arms and hands. Breathe through your mouth with an occasional deep breath through your nose. Focus on staying smooth and relaxed
• Carry your form and effort over the top of the hill until you feel your stride getting faster. At this point relax and focus on the next part of the course
Running Downhill
Knowing how to run downhill is just as important. If not done correctly, you will strain excessively your hip flexors and quads. Sore hips or quads are the common complaints. Most runners tend to lean back and 'brake', to slow their rate of descent
Running downhill is essentially controlled falling. On the downhill, gravity will speed you up. The goal is to maintain a comfortable pace, with good form. If done properly, you will maintain a faster pace than on the flats while using less energy or straining your muscles.
• Resist the temptation to overstride. Gravity will pull at you, but don't increase stride to compensate. Shorten your stride and increase the frequency of your leg turnover to compensate
• Lift your knees slightly, continuing to land, without over striding. Land with your foot as close to being under your hip as possible
