Tips to run faster on hills

Tips to Run Faster on Hills

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Running hills can be challenging, but with the right techniques and training, you can improve your speed and efficiency. Here's how to run faster on hills:

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1. Training Techniques

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• Run More Hills: The best way to improve is to practice. Incorporate hills into different types of runs, not just easy ones.
• Hill Repeats: Find a hill and repeat running up it multiple times.
• Hill Sprints: Sprint up the hill for a preferred amount of time, from 30 seconds to 1.5 minutes. Walk down and repeat five times.
• Hill Pyramids: Start with a 30-second climb, walk back down, then increase the climb by 15 seconds each run until you reach 1.5 minutes, then decrease the sprinting time for each interval.
• Mixed Intervals: Mix up your workout styles with fast walks, sprinting, and skipping to engage different muscles.
• Uphill Threshold Training: Add uphill thresholds to your training.

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2. Form and Technique

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• Shorten Stride Length: Focus on shorter strides. Reduce stride length but aim to keep the same cadence.
• Lean Forward: When the hills get steep, lean forward at the waist.
• Maintain Good Posture: Avoid slouching or hunkering down.
• Keep Feet Moving: Focus on keeping your feet constantly moving over the terrain with short, quick steps.
• Use Arms: Swing your arms and lean into the slope while remaining upright.

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Read: How to increase aerobic capacity for running

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3. Strength and Stamina

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• Strength Training: To run faster, you need to get stronger. Strength and cardiovascular capacity are needed for flat ground, but uphill running requires more effort.
• Classic Strength Training: Lift heavy and slow to give a strength base.
• Plyometric Training: Plyometric and ballistic-type strength training can improve your rate of force development.
• VO2 Max Intervals: Do VO2 max intervals of between two and five minutes to improve your oxygen-processing power.

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4. Breathing

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• Engine with Air Intake: Imagine your body as an engine with an air intake and "switch gears" by adopting a different breathing pattern for the grade. Uphill running requires more oxygen per stride than on flat land.

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5. Other

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• Downhill Training: Build in some downhill training, especially for cross country.
• Combine Running and Walking: Practice using a combination of running and walking when going uphill.
• Right Gear: Wear footwear that provides plenty of cushioning and durable grip.
• Aerobic Capacity: Raise your aerobic capacity by running more to use aerobic adaptations to power up hills

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Read: Strength training for faster running