Whether you're an experienced runner or a beginning jogger, running up inclines can help strengthen your leg muscles, making you stronger and faster. If you're an outdoor enthusiast, try running up some hiking trail hills or grassy knolls, or if you want a more controlled workout, go for a treadmill run and adjust the incline to simulate hill running.
Step 1
Choose an incline to run on. If you like treadmill running, set your incline to at least 2.0 on the treadmill. If you are going for a hill workout, choose hills that are at least 200 yards long or more. You can also do repeat runs up the same hill.
Step 2
Run up the incline at a speed slightly slower than your regular pace. Until your body adjusts to hill running, it will feel challenging just to jog up the hill and not walk. Aim to keep your exertion level as steady as possible, so you feel as if you are putting an equal amount of effort into running uphill as you do the flat and downhill portions of your workout.
Step 3
Work on your hill running form to stay efficient as you go up the incline. Keep your head and chest up, with your eyes focused ahead. If you stoop and look at the ground, you will run slower and expend unnecessary energy that won't help propel you. Lean forward slightly and lift your legs to spring forward and upward as you run. Pump your arms harder than usual to help propel you up the incline.
Step 4
Maintain your pace and form through the crest of the hill. Runners often expend a lot of effort at the beginning of a hill and then lose momentum, energy and focus before reaching the top. Pretend you are running up a slightly longer hill or incline and keep up your pace even as you reach the top. Pace yourself by exerting less effort for the beginning three-fourths of the incline so you can dig in and work hard toward the top as needed.
Step 5
Allow yourself to coast downhill, but try to maintain your exertion level, which may include some slowing against the force of gravity. If you fly down hills too fast, you will put extra pressure on your knees and joints, so don't let yourself go completely.
Tips and Warnings
- The hardest part about running hills is psychologically staying strong. Your body can handle the extra effort, but your mind may decide otherwise. Strive to stay calm and remain focused as you run inclines, and remember that hills are good for you -- they make you a better runner.
- Stop and rest if you feel any sharp or lasting pain during or after running on an incline. See your doctor or a trainer if the pain does not subside with rest.
Member Comments