Hill running is one of the most important running training workouts. It is also one of the few places where most runners can work on improving their technique. Here are the 5 guidelines to help you practice hill runs the right way:
1- The first thing to learn about running hills is the concept of constant effort, the goal is to use up only somewhat more energy running uphill than you would when you are running on even surface, and not to expend greater energy running downhill than running on flat. You should get to the top of the hill feeling fine and not totally exhausted.
2- The other important aspect of running uphill is leaning forward into the hill, not backward. Leaning forward does not mean bending forward at the waist, which is a natural reaction to running uphill. The proper forward lean starts from the ankle while keeping the body erect with head, torso, hips, and feet aligned.
3- Take short quick steps as if riding a bicycle on low gear, climbing up the hill is a lot easier if you run with shorter steps and a bit higher stride frequency. It's important to get comfortable with the perception of shorter stride length and with the necessity to increase the stride frequency
4- Shift your energy expenditure from your lower body to your upper body. The best way to reduce your lower body effort is to concentrate on relaxing your lower body and everything below you waist as much as possible, particularly the back of your upper legs.
5- Use your arms in a straight back and forward and up action to help lift your legs. Uphill arm swing should be forward, not to the rear, as on even surfaces. This will give your body the upward thrust it needs.
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