RUNNING THOSE HILLS
Pittsburgh has a lot of hills! Learning to run up and down hills may never get easy, but learning proper technique will help you along.
Let’s look at some running techniques for running those hills.
Running Uphill
When people think of a run through the city, they often think about having to run up some pretty big hills.
Hill running and training has many advantages:
It builds strength
It improves cardiovascular conditioning and calorie burn
It can increase your overall speed
It can prevent injury because you are building strength
So, what are some tips to run up hills properly?
Lean into the hill but bend forward slightly at the ankles, not the hips. That prevents a slumped posture, which can interfere with proper breathing.
Keep your gaze ahead of you 10 – 15 feet, not at the ground. That helps maintain good posture.
Pick up your knees and make sure your foot lands directly under your body. That activates the glutes to help drive you up the hill.
Use a good arm swing to help propel you forward.
Shorten your stride.
Maintain a persistent effort. No need to “attack” the hill and burn too much energy.
Walk if you need to.
Running Downhill
Running downhill is probably more difficult than going uphill. Your natural tendency will be to lean back. That puts extra stress on your knees, quads, and calf muscles.
So how do you best run downhill?
Here are some tips:
Watch where you are going. Like running uphill, your gaze should be 5 – 10 feet ahead.
Short, quick strides are best. It helps maintain control and prevents injury.
Keep your arms away from your body. That helps maintain balance.
Stay light on your feet and relax. Let gravity do some of the work. Not tensing up will allow you to move downhill more easily.
Don’t sprint. That can put too much stress on your legs.
The best way to improve hill running is to run hills! With practice, you’ll improve.
Join PFP’s Run Club every Tuesday evening at 6 PM and Saturday morning at 10:15 AM. We’ll be doing some of those Pittsburgh hills!