Here’s what you need to know about running uphill and running downhill.
Unless you do all of your running on a treadmill or track, at some point you’ll find yourself going up and down hills. That’s good: Running hills has many benefits, no matter what level of runner you are. Below we’ll look at why you should incorporate hills into your running, the right form to use when running up and down hills, and the best way to make use of hills in races.
“Just as you shouldn’t lean forward from the waist when running on flat terrain, you don’t want to lean from the waist on hills,” says Pete Magill, a running book author, U.S. masters record-holder, and coach of the Cal Coast Track Club. Imagine that you’re running on flat terrain, Magill says, and adopt a stride perpendicular to that terrain. “This will naturally result in a slight forward lean on the actual uphill terrain,” Magill says, with the lean coming from your ankles.
“You need your knees to pop up with each stride, and you need to maintain your stride rate,” says Magill. “If you lean into the hill too much, you put too much pressure on both your quadriceps and, especially in the case of a steeper hill, your calves. We get a lot of power from our glutes and hamstrings, so you don’t want to sideline them by using a stride that emphasizes pushing at the expense of that foot strike.
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