By
Ryan Ervin
You
too can learn to love the hills--here are ways to make this happen!
Hill
Running Technique
One of the few places
where most runners can improve technique is on hills. The problem on hills is
not really a question of form as much as a psychological approach. Most runners
view an uphill as a barrier or challenge. They charge the uphill either in an
effort to get it over with or as a demonstration of their strength. This having
been done, the rest on the following downhill, holding back. This is exactly the
opposite of what you want to do in order to run the hills efficiently. The key
to improving your hill running is your psychological approach. Hills are your
friends!
Basic
Hill Technique
The most important thing
to learn about hill running is maintaining an even effort. The goal is to expend
only slightly more energy running uphill or downhill than you would when running
on the flat. Relax and take it easy on the uphill. On the downhill you must let
yourself go (even push a little). The goal is to reach the top of the hill feeling
good and then to let the hill work for you going down - even effort.
Maintaining
leg motion or cadence is a very important aspect of even effort
1.
When you run, a large percentage of the blood pumped through your leg muscles
is pumped by your leg muscles themselves. Slowing this cadence means less oxygen
will be delivered to your muscles.
2.
To maintain an even cadence uphill, downhill, and on the flat, adjust your stride
length from very short steps (up a steep hill) to very long strides (down a moderate
hill). Think of the analogy of riding a bicycle on hills. If you have ever tried
bicycling uphill in a high gear at a low cadence versus a low gear at a high cadence
you will understand the importance of maintaining leg motion.
3.
As you head downhill, stay relaxed. Keep your feet lower to the ground for more
control. Because you are going downhill, your stride will cover more ground than
it does on flat land.
4.
Touch lightly with each step and let the steepness if the hills dictate your stride
rate. If you start going too fast, shorten your stride slightly until it is under
control. On gentle downgrades, you can lean forward slightly to increase speed.
Be careful: leaning too much may chop up your stride or make you go too fast.
Visualize gravity pulling you downhill. The momentum you gain going downhill is
a wonderful source of energy as you move to level terrain or to another hill.
By
embracing those hills and adjusting your stride, you'll make molehills out of
mountains you've been climbing!
