HILL RUNNING

1. Introduction. Up-hills are dreaded by all runners. The elites, the amateurs and hobby runners equally dead up-hills. However, they cannot be avoided. Barring a few, most of the races will have sections where a runner will have to negotiate elevation. And more often than not, these are the sections which define whether the run was bad, good or great. Therefore, training and planing for the up-hill sections of your run is very important for a satisfying race. The novice runner, whilst practicing an up-hill run, allows the hill to take control. As a consequence, the process not only leaves the runner sore but also without any improvement and therefore, frustratingly de-motivated. This articles deals with hows and whys of up-hill running with an aim to help the amateur runners.

2. Efficiency. Running up-hill, gravity demands additional energy for the same distance. It is natural that the up-hill will slow down the runner. But how much will it affect, depends on the running efficiency. Now, we know it from the previous write-up the higher cadence (steps per minute) translates to higher efficiency and longer stride to lower efficiency.

Therefore, if the up-hill is tiring you out, reduce the stride but maintain the cadence. This will ensure that you spend comparatively lesser energy for same distance and elevation negotiated.

3. Form. When the chips are down and energy exhausted on a uphill, we see runners struggling. The first thing takes the beating is form. The runner starts looking at feet, heads bent down, backs crouched and shoulders drooped. Whilst this may be response to fatigue. However, running with a sub-optimal form increases the fatigue further (refer article on form) and the cascading cycle, if not interrupted can result in quick breakdown.

Body leaning forward is natural while up-hill running. However, keep the body close to normal (at right angle) to the elevation. The remaining aspects of form should remain un-altered.

4. Strength/cross-training. Running up-hill is a high intensity exercise and puts lot of strain on the body. Strong body (especially core, legs) is important. Warm-up/cooling down and dedicated stretching are mandatory to ensure enhance performance and injury free running. Therefore following is necessary:-

(a) Regular whole body strength training with focus on core, glutes and hip-flexors.

(b) Warm-up before and cooling down followed by stretching after every run.

(c) Deep body stretch with focus on lower back and legs once a week.

5. Practice. Practice is the key to success. The more you run up-hill, more attuned your body will become to the demands of up-hill running. However, remember following:-

(a) Too much of strain can be counter-productive and induce injuries. Start with running small slopes with elevations upto 5 degrees and gradually increase distance and elevation.

(b) Any slope which forces a drop of 30 counts in cadence is to be avoided. Practice, strengthen and come back to it later.

(c) An elevation in excess of 15 degrees is good for heart conditioning. To practice running limit elevation of the track to 15 degrees.

(d) Most of the practice runs should be with not more than 60 to 70% of max effort. Anything more and you are overdoing it.

6. Summary. If you want to enjoy running, you must learn to embrace up-hills. It is not easy, but is not impossible either. Like all things running; patience, practice and discipline can yield significant results. The key things to remember to improve up-hill running are:-

(a) Don not sacrifice cadence for stride. Reduced efficiency will make the run more difficult.

(b) Only a little incline of body is acceptable. The remaining aspects of form should remain unaltered.

(c) Strength training and stretching are key factors in improving ability to run hills.

(d) Regularly practice up-hill running at negotiable elevations, at high cadence and at aerobic levels.

7. Expected Results. Improved ability to tackle up-hills in your runs means that you are a stronger and better runner and will result in speedier and satisfying race results. However, as mentioned above the key lies in patience, practice and discipline.

Your comments and if possible, results at a later date will help me refine the article. Thank you.