Running Form Analysis 8

Some more words of wisdom from Bob Roncker of Bob Roncker's Running Spot. If you'd like to read all the entries go here. You can also check out the always excellent podcast Phedippidations Episode #79 for some great tips on running hills.

Hello,

The running form descriptions mentioned earlier generally have to do with running on level ground. With slight variations we handle hills a little differently.

Aspects of Up Hill Running


Going uphill is sprinting in disguise. You can get fatigued quite quickly due to fighting gravity. Let the hill be your ally, but also exercise a bit of caution.

· Swing your arms a bit more vigorously. This raises your center of gravity and lifts you up.

· Listen to your breathing patterns. You do not want to be completely out of breath. Think like a person riding a multi-speed bicycle up a steep incline. Change gears to maintain the same effort, not the same speed.

· Your will probably be landing a little more up on your forefoot.

· Lifting heavy quadriceps (thigh) muscles is tiring. Maintain a crisp rhythm with short fast steps.

· Keep your head up and lean a bit forward.

· Be positive when it comes to hills. Imagine yourself rolling over the hill - almost as if it isn't there.

· Concentrate on keeping your upper body relaxed, while you let your legs do the work.

· As you crest each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again.

Aspects of Down Hill Running


This can be your secret weapon. Now, take advantage of gravity to go faster. However, going downhill can be more stressful on the quads and knee joints.


· The best way to run downhill is to lean (at the ankles) into it, to the point that you feel you're about to fall on your face. Be like the ski jumper. Maintain a straight tall posture.

· Your legs will begin turning over faster as you use short, quick strides. If you find yourself getting out of control, raise your elbows to the side. This is similar to a tightrope walker who holds a pole for balance. I call this the Wings. You might want to practice your downhill running on a soft gentle slope at first until you become proficient and comfortable with the feeling.

· Try keeping your foot strike below your center of gravity. This reduces shock to the body. On training runs you may wish to use short mincing steps as you weave back and forth while descending - as if you are a skier doing the slalom event. I call this the Snake. This technique can be much less stressful on your joints.


Those of you just beginning hill workouts will likely find hills a struggle at first, but, before long, hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort.


Bob