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Watch the videos below for some great hill running tips.The website for Download PC Games, one of the best and popular site of all time. World-class Trail Runners and Ultra Runners are experts at running efficiently up and down hills. Running Technique Quick Guide > Free Download Learn From Trail & Ultra Runners:

Go for it! You can run faster than you think and still maintain control.

Hold a wider arm position, rotating more than at other times when running (if needed).

Land on the balls of your feet with your knees bent.

Allow your stride to lengthen as you build speed, but not at the expense of cadence.

Look towards the crest of the hill, not at your feet.Maintain a tall posture and stay relaxed.Increase the power of your arm drive, keeping them moving backwards and forwards.Create short strides (baby steps) “spinning” uphill.Hill Running Technique Tips Uphill Running Technique: When you run you can “shift gears” just like cycling, by shortening or lengthening your stride.

I like to use a cycling analogy to explain this:Ĭycling uphill in a high gear with a low cadence is much harder work (and less sustainable) than using a low gear at a high cadence… Try it! You will understand the importance of maintaining leg motion. You will need to use a full range of stride lengths, from very short steps (up a steep hill), to very long strides (down a moderate hill). Therefore, to vary your uphill and downhill speeds, achieving even effort, you will have to adjust your stride length. Ideally, you need to be trying to run with a relatively even cadence uphill, downhill and on the flat. Running Technique Quick Guide > Free Download Running Cadence & Stride LengthĬentral to the even effort concept of running technique for hills is your running cadence (stride frequency). Then you can let the hill (gravity) work for you on the way downhill. This approach allows you to reach the top of the hill feeling good, without excessive exertion. When running downhill, again go against the normal tendencies to hold back, and just let your self go. Equally, you shouldn’t be expending very much less energy when running downhill.įor most runners, this means learning to relax and take it easy when running uphill (rather than attacking).

Your goal when faced with a hill should be to expend only slightly more effort when running uphill than you would when running on a flat surface. Even Effort Concept For Running HillsĪ very important element of efficiently running uphill and downhill is the concept of even effort. Get these right, and you’ll gain minutes on a hilly run course, and also benefit from even pacing on race day. There are some great cues and concepts to take note of when it comes to successful hill running. Almost every runner we work with at some point asks about how their new, more efficient running technique applies when running uphill and downhill.