Posts Tagged ‘running form’

woman running up hill

Maintain a consistent effort as you run up hills.

If you’re like most runners, you dread hills, complain about them, trudge through them and even avoid them. But hills can be your allies, even your secret running weapons. Doing hill workouts improves your running power, strengthening the muscles that make you a faster runner. Hills can also boost your endurance. Once you know how to use them, hills can be the place where you make winning moves in races. When other runners crumble, you will triumph.

Here’s how to make hills work for you:

  • Be consistent. Many runners panic at the onset of a hill, expending extra effort driving up the hill at the beginning, losing steam by the middle and all-out struggling to maintain a jog by the top. You want to exert only slightly more effort running uphill than you do on flat surfaces. Strive to maintain that effort level until you pass the top of the hill.
  • Relax, hills don’t bite. The extra effort of running uphill can be enough to make you nervous, but take a deep breath and relax. Be confident that you can do it and your body will be more relaxed, making it easier to reach the top of the hill. Panicking will cause your muscles to tighten up and your breathing to become shallow, making your uphill run more of a battle than it needs to be.
  • Focus on form. Your running form will not only help you reach the top more smoothly but will give you something to think about besides the hill. Drive your arms forward and back as you run up the hill, eliminating any sideways motion. Take shorter than normal strides up the hill, lifting your knees enough to propel you upwards. Keep your chest up and posture straight, leaning forward slightly if you need to but not slumping over.
  • Maintain your pace through the crest of the hill. Many runners expend too much energy running hills and slow down near the top. If you’ve maintained a consistent effort level, you will be able to run through the top of the hill and then smoothly transition to your regular stride. This is a good time to pass people in races as the runners who expended too much energy on the hill fall back, struggling.
  • Congratulate yourself, you made it up the hill! And welcome the next one as a familiar ally, knowing you’ve made peace with the beast.
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