Every runner knows the challenge of running uphill. It requires effort, endurance, and a solid technique. Whether you’re training for your next marathon or just looking to make your regular route a little more interesting, conquering those climbs might be on your agenda.
From targeting your technique to boosting your breathing and mental game, we’ve put together a list of proven strategies to improve your uphill running.
1. Keep Your Head Up
When we’re running uphill, it’s essential to maintain good form. Keep your head up and your gaze forward. It’s easy to get into the habit of looking down at the hill, but it’s better to look about 15-20 feet ahead of you. This can help keep your posture upright and make it easier for you to breathe.
2. Lean into the Hill
It might seem counterintuitive, as we typically lean forward when we think of running uphill. But leaning too far in, especially from the waist, can restrict your hip motion and make it harder for you to breathe. It’s best to keep a slight forward tilt from your ankles, not your hips.
3. Use Your Arms
Don’t underestimate the power of your arms! Your arms can provide momentum and can actually help drive your lower body. Bend your arms at a 90-degree angle and pump them back and forth along your body. Make sure the motion is from the shoulder swing, not the elbows.
4. Shorten Your Stride
When running uphill, it’s more efficient to take smaller, quicker steps as opposed to longer, loping strides. Shorter steps allow you to strike with your forefoot, which helps you use your power-packed glutes and quads to their full potential.
5. Maintain Steady Breathing
Breathing becomes more difficult as we ascend due to the increase in effort and intensity. Add a steady hill, and the challenge is even greater. Try to maintain a rhythmic and controlled breathing pattern.
6. Mental Motivation
Uphill running can be as much a mental game as a physical one. Rather than dreading the hills, try to view them as an opportunity to improve. Hills offer natural resistance, so every time you make it to the top, you’re building strength and endurance.
So, there you have it! These are just a few tips that can help improve your uphill running. Don’t get discouraged. It’s tough, and it’s supposed to be - but with patience, persistence, and a strategic approach, you can make running uphill a strength rather than a weakness.
Remember, the best way to conquer running up hill is simply – practice, practice, practice. So, lace those shoes and get going, because the only way is up!
