Friday, October 18, 2013

Hill Running

Training on Hills

-improves leg strength
-speeds up stride
-expands stride length 
-develops your cardiovascular system

 Why It Works

-force the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight

-muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides.

Going Up
  • While starting, shorten your stride. Don’t try to maintain the pace you were running on the flat.
  • Aim for equal effort going up as well as down, not equal pace
  • Your posture should be upright – don’t lean forward or back 
  • If breathing quickens you are probably going too fast or over-striding 
  • Don't use an explosive motion it will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. 
  • Maintain the same steady effort and breathing throughout.
Accelerate gradually into the downhill.

Coming Down  
  • Visualize gravity pulling you down the hill.
  • Maintain an upright body posture
  • Strides can be slightly longer than normal.
  • The key to efficient downhill running is to stay in control. When you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
If you start to run out of control when descending, shorten your stride until you feel you are back in control again.

Common Problems



Breathing too hard

Over-striding or bounding too far
Tight legs

Sore lower back

Leaning forward
Sore shoulders and arms

Arms extended too far forward



Tight hamstrings or sore shins

Arms flailing

Going too fast
Sore lower back

Leaning too far forward
Sore quads

Forcing your quads to work too hard by over-striding


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