The secret to hill running
There’s no way of avoiding it! Hill running is part and parcel of any runner’s workout regime, even though it’s an exercise we love to hate. But whichever way we approach it, it’s important to feel strong and confident; not only running up them, but coming down them too. To help you conquer those hills, here are a few tips on posture, breathing and maintaining momentum.
Posture for hill running is vital both up and down. Running uphill the temptation is to sink into our hips, slump with pain, lean forwards and ‘into’ the hill and even try making the stride longer, but this is only making life harder for yourself. Running downhill we tend to do the opposite, it’s a bit scary so the body naturally leans backwards, digs the heels in and wants to ‘put the brakes on’. This actually causes a higher risk of injury as the impact is far greater. And needless to say we’ll suffer major calf DOMS (delayed onset of muscle soreness) the next day!
Boost that climb
• You can aid your ascent by assuring your posture on a hill remains upright.
• Aim to keep your stride length the same as normal (i.e. how you run on the flat with the foot ideally landing underneath the hip and not ahead of you) or even slightly chop your stride length particularly as the hill gets steeper.
• You will then automatically be propelling more off your forefoot due to the gradient.
• Drive arms in order to create force and momentum.
• As the breathing becomes challenging you want to keep the chest open so it’s important to go back to your perfect posture, remain upright, by engaging the core, engaging those glutes and pushing through the pelvis.
• Imagine someone has a hand on your lower back and is pushing slightly as this will encourage you to engage from the correct muscles.
• Always looking ahead not at your feet.
The perfect descent
• Running downhill is about being brave.
• That lean forwards is even more vital to encourage you to land on the fore foot.
• Avoid digging your heels in to put the brakes on, instead be confident and let gravity do the work.
• You are much less likely to cause injury through impact if your upper body is pulling up but then leaning forwards (without sinking) ahead of your mid line.
• The speed and feeling of falling down the hill may mean the arms lose technique and begin to wave all over the place, this is fine and we call it ‘rag dolling’ in order to help balance this is what the best fell runners do in order to descend — so if it’s good enough for them! Also, this gives you a chance to relax the shoulders, which can become very stiff and tight during runs.
• Remember to ensure the body is always slightly ahead of your feet you will then pick up pace and remain in control.
Running correctly downhill and picking up pace is a fab way to over take people and gain advantage in races. So next time you’re on your usual running route, don’t avoid those hills — embrace them!
Happy hill running!