Let's be real...running uphill isn't easy. But here are some tips and tricks for how to run uphill that will make you a more efficient runner.
There is no such thing as an easy uphill run, as least not in my world. However, I have come to appreciate the hills, in a "make me stronger", "I am woman, hear me roar" kind of way.
It hasn't always been that way, of course. When I first started running, I avoided hills like the plague, planning my route so that I would run in the most circuitous ways through the neighborhood to avoid even the smallest incline. I was already huffing and puffing. Why make things harder?
Living in hilly Utah, there are only so many ways you can run without coming upon a hill. I ran the same darn route so many times that I thought I was going to lose my mind or, worse yet, become so bored that I wouldn't want to run anymore.
It was time to take on the hills. But besides doing my best to not to keel over before reaching the top, how should I do it?
How to Run Uphill
Keep your eyes up
I know how tempting it is to look down at your feet, trying to ignore the existence of the hill. "If I don't look at it, it won't be real."
Unfortunately, this ostrich-with-its-head-in-the-sand approach is doing you more harm than good.
If your eyes are looking down, it's likely that your shoulders are slumped which, in turn, means that your lungs don't have the ability to expand all the way to let in enough oxygen. And believe me, you'll need oxygen to make it to the top!
For me, looking up also adds a psychological component of strength. I want to show that hill who's boss and I can only do that if I'm looking it in the eye, so to speak. Look straight ahead and take it on!
Stand tall
Standing tall while running uphill puts your glutes into action. Those muscles are the driving force in powering you to the top of the hill. Leaning forward too much takes some of the power away from the glutes, putting more emphasis on the hamstrings.
I actually try to imagine a jackrabbit-type power coming from springing off of my toes and pushing through my glutes.
Move your arms
Someone once told me that my legs will follow along with my arms. I thought that sounded crazy at first, but then I started to pay attention to my arm swing, particularly when going through a tough patch during a run. When I concentrated on moving my arms more, everything with my legs seemed to come easily.
Concentrate on this as you're running up the hill. Pump your arms. Don't go overboard...you don't want to do a speed-walking impersonation that may cause you to swivel your hips. But pump them enough to encourage your legs to keep moving.
If you have any other tips and tricks for running uphill, please share them in the comments section.
Cindy (our resident running coach) shares her thoughts on focusing on the process, while I outline some ideas for what to eat before a run.
Run Like a Girl: What to Eat Before a Run
Run Like a Girl: Focus on the Process
Ellie
My cross country coach always said to just push up the hill and speed your pace up a little. It works every time!
traci
Seriously why has no one mentioned what you really should do? Pump up the Rocky BALBOA song give a kamikaze whoop to get you going then run up that hill like you own it. Or if you are running with an extra 50 pounds--I am often running with a toddler her million books and toys and jogger stroller so I strategically plan a downhill before the uphill to get some momentum going. Thanks for all the great tips.
Dara (Cookin' Canuck)
Traci, I love it! You really can't beat the Rocky song for pumping you up for the hill.
Cindy @ Kicking it In
Love this post! I concur with Steve - keep your effort the same as it was prior to the hill - resist the urge to charge up it - your pace will slow but you will have more left once you crest so that you can recover running instead of having to walk because you left it all on the hill. Also, shorten your stride, lean forward just slightly (as you said, not too much) from the ankles and as you also mentioned, move your arms which will help power you up the hill.
Dara (Cookin' Canuck)
Thank you for weighing in, Cindy! I have the tendency to push my pace on the hill because I just want to get it over with, but I know that's not always the way to go.