Not that it put GB mountain runner and Hoka athlete Andrew Douglas off his stride earlier this month. The Scot absolutely blitzed the Squaw Valley course, winning the men's race in 1 hour and 56 minutes - an astonishing 10 minutes ahead of his nearest competitor. So who better to tell us how to leg it uphill in no time? Here, Douglas reveals the tricks of the trade Shorten your stride.
A shorter cadence can make all the difference on an ascent. You certainly have to shorten your cadence when you run uphill.
Try not to run high on your toes for too long, either. So, instead, place as much of your foot on the ground as possible to keep that short and steady cadence. It's sometimes difficult depending on the terrain but you'll get better balance and use less energy, too. Lean into the hill. The steeper the incline, the more you should lean into the hill. Share it:. Tags trail running training tips. About the Author. Molly Hurford Molly is an outdoor adventurer and professional nomad obsessed with all things running, nutrition, cycling and movement-related.
Never Miss a Post! Enable Notifications No Thanks. Click the 'Allow' Button Above. I usually always lean a tad back when running down a hill depending on the steepness and slow my speed down in fear of causing damage to my knees. That leads into another question I have about sprints; is it good to incorporate one full on sprint in a run? There are a few segments of road I encounter that are just flat for some hundred meters and I wonder if a sprint would help me in some way?
Thank you soooo much for this article; helped me clear a few misconceptions I had with my mindset of running. How do i stop using only my toes and fore foot when running up hill? It is playing havoc with my claves and hamstrings when i am out on ultras. Your email address will not be published. John Davis. Hills get us every time. How do we know? We are right there with you. Ready to make hills slightly easier? No wonder our calves are often sore the day after hills!
Did you notice the increase in difficulty? But if the road is dry and you have good shoes, it can be pretty easy with some practice. I have this 1. I live on top of the hill, so at first I have to run down, and at the end of the track run it back up.
If I'm running it in good weather conditions, I can run down pretty fast, feeling confident that I won't slip and basically don't get tired at all. But if it is a rainy day, I take a huge care with every step, making it almost as exhausting as running back up. The difference with running up is that it is almost always the same, no matter the weather conditions. Running downhill is more physically demanding, as your body is doing more to resist the force of gravity.
Running uphill in itself is not more demanding unless you have a tendency to try to sprint uphill. In fact, if you close your eyes while running uphill, you can easily convince yourself that you are running on a flat plane. Actually, if one goes uphill and downhill at "constant velocity", the work done by the muscles is identical in both cases.
You can verify this by stepping up a single stair "very slowly" with one leg, and then lowering yourself back down "very slowly". You've expended the same amount of energy work going up as coming down. The difference in running downhill is that you are more in "free fall" between steps and your joints absorb more of the force in decelerating than your muscles, so less work is done by your muscles.
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