Whenever I start hill training with the runners I coach, I always hear lots of groans and grumbling. But after several workouts practicing hill running techniques, they start asking for more. Knowing how to run hills properly can help you embrace hill running. Here’s what to do on the inclines:
Maintain your effort level.
As you approach a hill, don’t start thinking you’re going to charge up it. You’ll waste energy and be out of breath by the time you reach the top. To make an incline feel like a flat course, maintain your breathing and effort level. Don’t worry if your pace slows.
Look ahead.
When running hills, don’t look down at your feet. Focusing directly ahead of you helps you keep your head up and maintain good posture. Poke your chest out, and keep your back straight and erect.
Shorten your stride.
You should be taking light, quick steps. Your stride length may naturally shorten on inclines, but by consciously focusing on maintaining a shorter stride, you can prevent overstriding and reduce the risk of injury. Focus on lifting your knees up and pushing off from your toes to help spring you up the hill.
Don’t lean forward.
Maintaining an upright posture is crucial when tackling hills. It can be tempting to lean forward, especially when fatigue sets in, but this can actually hinder your progress and put unnecessary strain on your muscles.
Instead, envision a string pulling you up from the top of your head, keeping your body aligned and your chest open. By staying tall and upright, you’ll engage your core muscles, promote proper breathing, and optimize your energy expenditure.
Drive your arms.
When hill running, proper upper body form is crucial. Your arms should be at a 90 degree angle and should be moving forward and back (rotating at the shoulder), not side to side. Concentrate on swinging your arms lower, but harder, to help increase your turnover.
Be mindful not to tense your shoulders or clench your fists, as this can lead to unnecessary tension and wasted energy. Instead, stay relaxed and let your arms move naturally, syncing with the motion of your legs.
Stay mentally tough.
Thinking positive thoughts and staying focused is key to successful hill running. As you approach a hill, visualize yourself conquering it effortlessly, envisioning every stride pushing you closer to the top. Imagine yourself gliding up the incline with ease, feeling strong and powerful with every stride.
Rather than focusing on the entire hill, mentally divide it into smaller segments or landmarks. Each section becomes a mini-goal that you can conquer, bringing you one step closer to the top. By shifting your attention to these smaller achievable milestones, you can stay motivated and maintain a sense of progress throughout your ascent.
Maintain control on the downhill.
The best way to run downhill is to lean forward slightly and continue your short, quick strides. Try to land on the front of your foot rather than your heel. Don’t lean back and try to brake yourself. Keep your shoulders just slightly in front of you and your hips and feet under you, so you’re not overstriding.
Even if you’re convinced that you’ll never get over your hatred for hills, try these tips and you’ll feel like a more confident, stronger, smarter runner when you hit the inclines.
Practice, practice, practice.
As with anything else, one of the best ways to overcome a fear is to expose yourself to it. So don’t shy away from the incline button on the treadmill or purposely plan your running routes to avoid hills.
Whether you’re running them in your neighborhood, your favorite trail, or a treadmill, the more you run hills, the less you’ll be afraid them. And the next time you encounter a hill in a race, you’ll feel fierce and ready to take it on.
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Running coach Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, sports nutrition specialist, and youth fitness specialist. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons.
