2023-06-26 06:05:47
Running uphill is a fear for many people, and many runners have difficulty coping with it and simply avoid hills. However, everyone has a certain understanding of running uphill. As long as the method is correct and the quality is equal, running uphill can help all runners improve their speed and strength. Try to learn effective uphill and downhill training to maximize performance and avoid injury.
photo credit: runningmagazine
Long, steady-paced uphills
In addition to short uphill sprint training, you can try to run uphill at a steady and sustainable pace. Accelerating uphill at the beginning of a run will cause you to decline rapidly in the second half of the run. And a smooth-paced speed that stays steady throughout the uphill.
Find an uphill run that takes 10 minutes or more to run (or adjust the treadmill incline so your legs are scorching but last smoothly). The focus is on simulating your best effort on a flat surface, whether fast or slow. If you find yourself breathing harder, slow down.
Take a step before the top of the slope
When running uphill, runners are accustomed to slowing down (or even stopping to walk), taking a short break before returning to their normal pace. A runner’s stride shortens naturally when going uphill, and it takes a conscious effort to switch back to the original stride length. Therefore, you have to remind yourself to step up and pick up the pace.
Find a shorter climb that only takes you a minute to reach the top. Try to run as hard as you can on each mile, accelerating your stride for 15 seconds before you reach the top of the hill. After arriving at the top of the slope, run downhill easily to return to the starting point, recover your strength, and repeat five to ten times.
learn to love downhill
Downhill at high speed is like an art skill. Incorporate some fast downhill drills into your workouts to help you gain an easy, light pace and build confidence downhill without losing control.
After your daily run, try 4 to 6 downhill 100-meter runs along gentle descents. It can’t be too steep downhill. Try shortening your strides instead of taking long strides, while keeping your arms relaxed and steady. Aim for quick strides and a steady gait. Breathe as hard as you can, and as you get used to picking up the pace, find steeper hills to practice with.
Article source: runningmagazine
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