Running Tips ~ Hill Running

Welcome back to another week of Tuesday Tips with Running Rachel (Running Edition).

If you are new to my Tuesday Tips Running Edition, welcome!

Check out the links below to see what you missed!

1. Proper Form While Running

2. Head and Shoulders

3. Arms and Hands

4. Legs and Feet

5. Breathing

6. Running Surfaces

We have discussed proper form the past few weeks. When you have proper form… it makes running easier and you are less prone to injury.

This week I will be talking about Hill Running!

 “Hills are speedwork in disguise.”
-Frank Shorter

Running is hard enough, add hills to that equation and it can be doubly hard!  This is where proper form is key for successful hill running.

I read an article a few weeks ago from Coolrunning.com that said hill running could be fun – even enjoyable.  I had to chuckle to myself.  I have never thought running UP a hill as fun or enjoyable…perhaps DOWN, but never up.  Yet, when I have the proper form and I ATTACK that up hill… a sense of accomplishment does come over me and I do feel happy. 🙂

Why should I train running hills (up and down)?

• When running outside, it is inevitable that you will encounter a hill (or two or three) to run on.  When you have trained running on hills, you are better prepared when you come to a hill.
• Running hills will make you stronger – ultimately a faster runner!!
• Running hills is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes.
• Hill running strengthens those areas more than running on flat ground. You’ll also strengthen your hip flexors and Achilles tendons.
• The muscles you’ll use to run up hills are the same ones used for sprinting, so the strength you build will improve your speed.
• Hill running adds variety to your running routine (or flat routes).
• Uphill running forces you to drive your arms harder than you do when running on flat ground, so you’ll improve your upper body strength.
• Confidence. The more you run hills, the less intimidating they’ll seem when you encounter them on a race course. Your improved strength and technique on the hills will definitely give you a confidence boost when you’re racing.

“It’s a hill. Get over it.”
-Seen on the back of a runner’s T-shirt

What is the proper form for running UP hills?

• Lean into the hill when running up the hill while maintaining proper form.
• Use your legs and lift your knees when adjusting your stride.
• Shorten your stride and focus on lifting and driving those knees.
• Drive your arms!!  This is important, make sure you remember to USE your arms (proper form, people).

“It’s easier to go down a hill than up it but the view is much better at the top.”
-Henry Ward Beecher

What is the proper form for running DOWN hills?

• Lean forward and use gravity to help you coast down the hill.  Be careful to not get sloppy or you will lose your form and risk injury.
• Adjust your stride by lengthening/striding out – bounding – as you coast down the hill.  Use the hill to your benefit, while staying in control.
• When running down hill, use your arms as they naturally would swing – this helps keep your balance.

“Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner.”
-Eamonn Coughlin

Stay tuned next week for tips on proper running form: Running Gear!!

The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham

Do you have the courage to start?

Have a blessed week!

Disclaimer: I am not a fitness professional. The opinions on my blog are written and based solely from my personal experience and what works for me.)