Don’t let hill miles get you down. Whether you're taking your run uphill or are enjoying the fruits of your labor on the way down, you'll strengthen your cardio training routine in every way. Learn all about the benefits and techniques for running uphill and downhill before you start every upcoming run on the right foot.
THE BENEFITS OF RUNNING HILLS
There are a few reasons why adding an element of verticality to your runs is beneficial, but one of the big ones is obvious: the road isn’t always flat. Learning how to get better at running hills will only add to your capabilities as a runner as a whole, and you won’t be limited by varying terrain. Don’t set yourself up for a stamina-draining surprise on race day by running exclusively on flat surfaces. Running uphill and downhill running are not only great for training your mind and body when prepping for a future event — they’re also an incredible way to fast track your fitness while adding depth to your running skill set.
Before you begin incorporating hills into your training, think about what your goals are. Are you training for a hilly race and don’t want to be left looking up at the competition? Maybe you are wanting to incorporate hill repeats into your workouts as a way of bumping up your cardio capabilities while enjoying those benefits of running hills. Exos Performance Coach Alex Swatloski states: “Running hills impacts every aspect of your running. It’s going to increase your VO2 Max, increase your running economy, and make your oxygen use more efficient.” No matter what your intentions are, the solution is fairly simple: run more hills. For further inspire you to reap the benefits of running hills, here are a few of the advantages of adding hill training to your repertoire:
- Increases your VO2 Max (Maximal Oxygen Intake)
- Increases your running economy
- Utilizes oxygen efficiency
- Optimizes your running form
- Encourages a positive mental outlook
HOW TO GET BETTER AT RUNNING UPHILL
When introducing hills into your running routine, it’s best to start slow and gradually increase the frequency. Swatloski dives into the mental game of running hills: “Mindset is everything when it comes to hills. If you’re dreading a hill, your performance is going to go down. If you are looking at the hill as an opportunity to better your run, you’ll be just fine.” Before you begin, however, Swatloski stresses the importance of form when you’re incorporating hills into your training: “When you’re running up a hill, you’re hinging from your ankles, and not your hips. There is a natural perceived strain on your ankles derived from this motion, which is where the myth about Achilles injuries comes from. Stay on the balls of your feet and stay upright when you’re climbing.” Think before you climb to avoid injury, and make training hills an enjoyable part of your routine in the process.
The Even-Effort Approach
There are a variety of approaches that you can take when it comes to training hills. The first of which is called the “even-effort approach”. To utilize the even-effort approach, find a hill that you can climb that doesn’t completely zap your legs. The goal here is to arrive at the top of the hill using the same amount of effort that you use when running on flat ground. You do not want to be huffing and puffing at the top of the hill while using this approach — monitoring your level of exertion in this drill is crucial for the rest of your run. Keep in mind that when using the even-effort approach, you will naturally run at a slower pace when ascending the hill. Swatloski adds: “You’re putting out the same effort on the flats as when you’re going up that hill. If you’re doing it right, you’re just going to slow down. You don’t have to attack, you don’t have to speed up. Just keep the same speed and pace yourself.”
The Even-Pace Approach
Another popular method for hill training is known as the “even-pace approach”, where you maintain your same running speed, whether climbing hills or running on flat ground. This approach requires you to pay close attention to your exertion level so that you’re not completely exhausted by the time you reach the top.
Time and Intensity
Once you’ve got a good handle on the even-effort and even-pace drills, it’s time to step up the intensity. If you’re prepping for a race, study the terrain of the route and find hills that resemble the elevation that you’ll be running through during the race. This will help you prepare for what the hills will feel like on race day, while simultaneously adding a strength training element to your run. Choosing longer, steeper or more challenging hills will add to your experience, and when combined with multiple repetitions or an increased pace, you’ll quickly begin to feel the difference in your performance.
HOW TO IMPROVE DOWNHILL RUNNING
What comes up, must come down — but when you’re running, preparing for the descent is just as important as prepping for the climb. Running downhill can be rough on the legs, and the proper technique is just as crucial for speed as it is for injury prevention.
Common Problem: Stride and Speed Increases
There are a few things to know before you begin running downhill. The first is that the length of your stride will naturally increase when you are running on a downward slope. This will increase your running speed, but this means that the demand on your muscles for braking and managing your speed will increase as well.
The Solution: Shorten Your Stride and Check Your Speed
To manage the elongated stride and increased speed during downhill runs, pay special attention to the length of your strides. Overstriding will put an additional strain on your legs, increasing your potential for injury, especially in the quads. Swatloski explains further: “Run downhill with smaller strides and quick feet, like a ninja. Increase the pace of your steps for good weight distribution. If someone is walking their dog in front of you and you’re running downhill, they should be a little surprised when you pass. They should barely hear you approach.”
Common Problem: Bad Form Can Lead to Injury
The second thing to know about running downhill is that you are going to be more prone to injury if you are not diligent about your form. Swatloski summarizes: “When we run downhill, we want to avoid using our heels as a brake. When you put on the brakes, the impact is higher. If you’re slamming your heels into the ground on every step, you’re putting a lot of strain on your body. That’s where injury comes from.”
The Solution: Use Your Midfoot and Stand Straight
While you are actively running downhill, utilize your midfoot. Do your best to maintain proper running form taking a similar, inverted approach to running uphill. As you descend, you should not feel a significant change to your running cadence or energy exertion. While your stride will naturally increase, you should not actively sprint or alter your posture while running downhill — this increases your chances of leg injury, and puts you in a position where you can potentially fall and injure yourself further. Swatloski elaborates: “Try to avoid leaning back when running downhill. Try to stay straight up, while running on the balls of your feet. When you are descending, it will feel like you’re leaning forward — but if you were to take a picture of somebody running on the balls of their feet while running downhill, they just look like they’re straight.”
When running downhill, it’s best to keep calm, stay light, and be intentional with every step. You will naturally speed up, but this doesn’t mean that you should be putting out additional energy.
THINGS TO KEEP IN MIND WHILE CLIMBING HILLS
When things are tough, they’re usually worth it. Adding hill runs into your training routine is no exception. “Running hills simply means incorporating hills into your run. You don’t need to put a limit on them, and they don’t need to be the most intense part of your workout. The skills transfer well, and they help with injury prevention. Hills are nature’s weight room for the lower body. Hills help your body recruit more muscle fibers, which transfer to your overall running economy when you’re running on straightaways,” says Swatloski.
Weight Training Exercises for Hill Training
Even if you don’t have access to hills in the areas where you live, it’s possible to train the same muscle groups and strengthen your overall performance by hitting the weight room. Swatloski recommends movements and exercises that approximate what running uphill may feel like to you. Swatloski continues: “When you’re going downhill, you rely on your posterior muscles. So build your glutes so that the front of your leg isn’t doing all the work. Use the weight room.” Prepare yourself for every type of upcoming run with these simple exercises that add strength to your every step.
- Step ups
- Single leg step ups
- Squats
- Dead lifts
- Yoga squats
- Pull ups
When you’re on your next run, just remember to keep things light and bouncy, and remind yourself why you’re training in the first place. While using hills to train your runs may seem daunting at first, it’s a sure-fire way to fast track your progress as a runner. So get out there, find your nearest hill, and add some height to your run.
Whether you’re just beginning your running journey or are passionate about pounding pavement, the adidas blog has info that will help you enjoy every stride. For beginners, check out our beginners guide to running and our running shoe guide. If you are already enjoying the ride, take a couple minutes to improve your running performance, create long term running habits, learn what running mistakes to avoid, and optimize your running mechanics.