For those who have hilly run courses this year or want to be a stronger runner overall, hill training is in your future.

Hill running may seem daunting but today we will share the best practices for running up and downhill.

As one approaches a hill, the temptation may be to hustle up the hill as quick and hard as possible then take long cruising strides down the hill as recovery. While this may seem like it balances out, it is very taxing on the legs.

The proper way to run uphill is to: 

• Maintain the same effort going up the hill which means a slower pace than on the flat ground. If you run with power, maintain your power target. 
• Stand tall with a slight lean forward. DO NOT lean from the hips as it will limit your range of motion of your hip flexors
• Look UP the hill; not down at the ground
• Pump your arms a little more than you would on flat land and keep them close to the body.
• Shorter, quicker stride 

Hurray! You made it up the hill! Now what?

The proper way to run downhill is to: 

• Stand tall with a slight lean forward at the ankles not hips. DO NOT lean back that you are heel striking. This effectively “puts the brakes on” rather than using momentum to your advantage
• Maintain a quick stride; Do not take long sweeping strides

It is highly recommended to practice hill running as race preparation. Now go out and give it a try! 

-Coach Val