Running Hills: Just recently I was asked about running up hills and thought I would share.
Here is the Question:
"you're right that my running has gotten stronger. I really need help on my hills though. I was running the last 2-3 miles together with two friends and there was one steep short climb within a 1/2 mi of the finish - they were able to cruise right up and I struggled a bit. I've been running my long runs each week on hills and sometimes stairs (but no strategy when it comes to running them). For years this has been my weakness. the treadmill hill workouts are interesting! What else can I do? What should I be incorporating? tips? strategies?"
Here are some hill running strategies:
When I fist moved out to Colorado about 6 years ago I did a 40min hill climb with a training partner and as struggled behind him I couldn’t help to notice how he just clipped up the hill with small little steps like he was being pulled up the mountain. Back in Minnesota, hills were always short enough to just put in a little effort and run up them like they weren’t even there. This technique of lunging up a hill in normal running form left me gasping for air, with very tired legs and far behind my training partner.
Running well up hills requires proper forward body position, a high cadence, momentum producing recovery and of course ‘training.’
Create the sensation of falling up a hill:
- lean a lot at your ankles
- keep your hips forward in contrast to letting you butt fall back.
- Your foot strike should feel like it is truly behind you.
Keep cadence high:
- don’t try to bound up hills (unless for training drills to improve power)
- A fast cadence is like pedaling up hill on a bike in small gear.
Maximize leg recovery momentum:
- drive your knee straight forward and up (parallel with the hill) to create momentum.
- this will also snap your heel through quicker allowing the fast cadence
This will be very valuable and useful information for those coming out Boulder Triathlon Adventures. It will also help a ton those racing Wildflower!
