How to run hills
Service members of Joint Task Force Guantanamo and Naval Station Guantanamo Bay run up John Paul Jones Hill. Running hills is one of the best ways to get in shape, as long as you run them correctly. Your form is important for running uphill, just like it is for running on flat ground. (U.S. Navy photo by Mass Communication Specialist 3rd Class Kellie Bliss)
Hills: They can cause your heart to race, lungs to hurt, muscles to burn and brain to ask, “Why am I doing this?” But running hills is one of the best ways to get in shape, as long as you run them correctly. Your form is important for running uphill, just like it is for running on flat ground. Running uphill with bad form can cause unnecessary fatigue and perhaps injury over time. But there are a few things you can do to maintain proper form and boost your performance:
- Lean in from your ankles. That is, resist the urge to bend over or lean in at your waist, which puts all of the stress on your quadriceps (rather than getting help from your glutes, hamstrings, and lower leg muscles). It will cause you to fatigue sooner too.
- Swing your arms. Use the forward motion of your arms to help propel you up the hill. Exaggerating your normal arm swing a bit can help, but just make sure your arms are swinging front to back and not coming across your body.
- Drive your knees. Think about lifting your knees just a little bit more as you’re running uphill. This also will help propel you upwards.
- Shorten your steps. Your form might naturally change from midfoot strike to more of a forefoot strike when you’re running up hills, especially the steep ones. Shortening your stride will help keep you more upright and efficient when pushing yourself up the hill.
Strengthening your core and lower body can be particularly helpful for hill running. Planks, pushups, and vertical core exercises will help you maintain an upright posture. Lunges, reverse lunges, squats, and box jumps strengthen your quads, glutes, and hamstrings while also improving power. Calf raises and foot slaps will improve your lower leg strength and stability too.
Whether you’re on a treadmill or Heartbreak Hill, practice good form for optimal performance.
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