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Running up hills

June 24, 2013

First off I didn’t write this, it’s from here.

There are plenty of hills in Brighton so next time I face one; which will probably be tomorrow, I will try this.

how-to-run-uphill

(1) The most critical element is that you keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

(2) Keep your head and eyes up, looking about 30 meters in front of you. Dropping your head restricts how much oxygen you can take in and will cause you to slouch. Likewise, drive your arms straight forward and back and use them as pistons. Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

(3) Focus on driving your knee off the hill, not into the hill like you might do if you maintained your normal knee drive. Work on landing on the ball of your foot to spring up the hill.

(4) Plantar flex your foot at the ankle – plantar flexion is when you point your toes towards the ground. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

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From → Running Tips

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