Running hills - technique? (Read 938 times)

How do you run up a hill? If it's very steep I step on the balls of my feet and I find it much easier. Is that okay? I used to slow way down and now I can reach the top with what feels like less effort. What are some of the things people do wrong when they run hills? Thanks Ruru

What Nobby said. Here's some further discussion about how to run hills both up and down by some other experts: http://www.skyrunner.com/story/ups_downs.htm http://runonearth.com/training/scott-jurek-reveals-performance-enhancing-cross-training-and-diet-strategies/ Biggest thing I find is to remember to run tall and keep eyes ahead. For some reason, I have no trouble doing this on a trail, but on a road, I tend to look down unconsciously. May just be the better scenery on trails.

Lydiard Techniques: http://www.lydiardfoundation.org/training/hilltrainingdvd.aspx

Thanks for promoting our website! ;o) However, make no mistake; these are specific exercises; not necessarily the way you want to just simply run up the hill.

Keep your head up, while it may be daunting to look at - look up the hill. Staying straight helps you to breathe better. Shorten your stride, but increase your cadence slightly. don't try to keep the same pace going up the hill, try to keep the same effort. You will slow down, accept it.

I alway turn my eyes down just a little cause if I look up the hill it gets to depressing....so I like to look about 5 or 10 feet ahead and then just keep plugging.............that about it for me...

But wouldn't that be even more disppressing when you see nothing but "the wall"? I mean, wouldn't that be at least somewhat hopeful if you can see "the end of it"? ;o) When things get tough or you start to get tired, it seems a natural tendency to start looking down. I remember watching the heat of women's 5000m at Atlanta Olympics with Dick Brown. Mary Decker Slaney was running and Dick used to coach her. I don't think she even made it to the final but, as she start looking down, Dick said, "Oh, she's getting tired... She still does the same thing when she's in trouble..." I remember in 1988 Olympics was the same. It was 3000m and Mary was leading; but just as she started getting passed by other runners, including up and coming youngster from US, Vicki Huber; she started to look down. The girl I'm coaching, she does the same thing. As we run together, that's one sign see to see if she's getting tired. She starts to look down frequently... You've seen people who start to shake their head or swing their arms side way...wide as they the going gets tough? Many do that. I don't know exactly why, make them feel better or what??? Technically, bad habits. You actually want to do the opposite. I don't know what it is that we do that; is it easier to run that way, or is it an escape from facing the reality... (okay, just wanted to be a little philosophical! ;o)) The thing is; you want to open up your chest to get air in there. You can't do that if you're looking down. You have to open it up. Coach Nakamura used to say, when you get tired or try to sprint, "Look up at the top of the tree..." This was his cue to "open up the chest". Also, if you're looking down, you really can't lift your knees high.

Hey Nobb --- I dont turn my head down....just my eyes......and cash in on 5 to 10 feet at a time.....It been my experience that things are easier in little bits....so I focus on small peices of turf when doing hills.....