How to run better up a hill (or several!) by Sarah Rollins.
I’m not going to venture into training programmes to improve your performance on the hills, although I will say one thing: Kenyan hill reps. Try them!
What I thought I would consider is the importance of various parts of an athlete’s running technique that are important for a good efficient hill climb and how Brutaleers can train, as far as strength and conditioning is concerned, to promote that good technique, and hence faster climbing!
Firstly, the less useless body mass you carry, the faster you will climb the hill. Think about your power to weight ratio, and discarding any excess baggage!
Getting a lower body fat percentage aside, the next thing to consider is your running style. In my previous blog I discussed the most efficient running technique and this holds true for running on the flat or up hills. Key to this is a high cadence with good arm rhythm and drive, a fast hip flexion (leg lift) and a light, bouncy stride.
The importance of the upper body in all running, particularly up hill running, is underestimated. The upper body is intricately linked with the lower body through fascial bands across the front and back. The right upper limb/quadrant drives the left lower limb/quadrant. Good upper body strength and control will translate into a more efficient drive through the opposite leg. This is achieved through the ‘sling’ effect (Google it…) and a good way to promote this is through doing posterior chain exercises which I have already alluded to in a previous blog.
A good way to feel the effect of the upper body on the lower body is to do sprint training or short hill reps. Watch any 100m runner and you will see the effect in action.
It is possible that if you have had an injury in your lower leg, the opposite arm will overwork and can become strained/injured. I saw a case such as this recently in my clinic. Right shoulder pain secondary to left leg weakness (which was due to a brain injury following a blunt object to the poor persons head….. thankfully the person is back to complete physical fitness…barring the right shoulder pain!).
So - run lighter, run more efficiently and train your upper body and posterior chain and you will master those hills. And go and do some Kenyan Hills!
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