Unless you're doing all of your activity on a treadmill or on a running track, at some point you'll find yourself going up and down hills. That's good: Hill running has a lot of benefits, regardless of your runner level. Below, we'll cover why you should incorporate hills into your run, the proper form to use when going up and down hills, and the best way to use hills when run. While some runners are naturally better at uphill, and some find downhill speed to be their forte, everyone can improve the way they handle both types of hills.
The benefits of hill climbing
The best runners in the world run uphill all the time, both during daily training and training on specific hills. Among the reasons:
Hills can improve your running form by increasing your knee lift, joint mobility, and neuromuscular fitness (the way your nervous system communicates with your muscles). your).
The hills improve muscle strength (the leg's ability to generate force) and strength (the ability to generate a lot of force quickly).
The hills help strengthen the heart.
How to Run Uphill
You've probably heard that the best way to get to the top is "up the hill." It doesn't mean bending your torso to a 90 degree angle.
The key to effective climbing is to use your normal running form as much as possible. Of course, your stride length and cadence will vary depending on the level and length of the incline (and on the trail, feet). But the gist is like running on flat ground:
Think of “running with your head up” with your head, shoulders, hips, and ankles aligned.
Look forward rather than looking down.
You'll use your arms more when raising your knees, but keep your shoulders and arms relaxed and the insides of your wrists hovering close to your waist.
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