“For runners, hills can either be a dream or a nightmare. We all know that running hills is ‘good for us’, but how many of us actually see those benefits? If done correctly, hill running can improve muscle strength & running economy. But…here’s the key phrase: ‘If done correctly’.
As a coach I know that many of you struggle with proper hill running technique. And most of the time, when we think of ‘running hills’, we think of running uphill. The downhills are just the recovery breaks, right? WRONG!
Here are a few technique tips which may help you come to love those hills – both uphill AND downhill.
How to Run Correctly Downhill
Less Backward Lean – When running downhill, most folks lean back too much. Shifting your weight backwards is a normal reaction – it slows you down. But we have to remember that running downhill forces your foot to strike the ground more towards your heel. This by itself increases braking forces & leaning backwards will only magnify this effect. When you lean back, you throw your center of gravity (COG) behind your body. This COG shift then requires that you wait until your feet have passed it in order to start generating forward-direction force once again.
If you struggle with overstriding and/or have shin splints, an excessive backward lean is not your friend!
Maximize “Free” Speed – Obviously, if you want to slow down on a downhill, an appropriate backwards lean is the right choice. But since a downhill allows you a ‘free’ increase in running speed (gravity is giving you back all the energy you just spent to go up), it’s good to take advantage of this, especially if you are racing on a hilly course. What’s the best way to take advantage of free speed? Lean into the downhill.
Leaning into the downhill is the easiest way to pick up speed. But also know that when you run faster downhill, your impact forces increase. Therefore, it is important for you to weigh the cost of the increased braking forces against the increased impact forces. Your training, the length of the race, the % decline, the terrain & your overall goal(s) will all contribute to this decision.
Quicken Your Cadence – While there haven’t yet been any scientific studies on leaning into a hill, I theorize that it’s a better solution particularly because overall running mechanics are not as compromised as when runners lean backward. One thing to keep in mind though. As your speed increases, you’ll need to quicken your cadence to keep your feet underneath you.
Monitor Your Pacing – You’ll need to strike a balance between efficiently using the free speed from the downhill & running so fast that it upsets your pacing. Short downhills aren’t usually a problem in this regard, but long, gradual downhills can lull a runner into a pace that’s too aggressive, especially early in a race. Remember, you can always lean back if you need to back your pace off. Once you’ve reached the end of the downhill, ‘coast’ for a bit on the speed boost you’ve gained. But do take care to slow back down to your normal effort.
What Else Can You Do to Run Faster on Hills?
Efficiently hill running boils down to understanding what you’re up against.
On the way up, you are battling against gravity, so…
- Stand tall with a slight forward lean
- Drive your legs back
- Lift your knees up to take advantage of the additional power generated at your ankle
- Keep your torso centered over your pelvis
On the way down a hill, gravity is helping you along, so…
- Lean & go!
- Quicken your stride to stay balanced
- Keep your torso centered over your pelvis (relative to the slope of the hill)
- Maintain an even effort, despite the fact that your pace is increasing.
Mental cues like ‘stand tall‘, ‘drive your hips‘ & ‘lean & go‘ are great for hill running since they serve as quick reminders to fix your running form…especially when you are tired!
Be Healthy, Train Smart, Have Fun!
If you have questions or would like to chat with Coach Jeff, please email or call at 631.640.5696.