Proper Running Technique For Hills

I was talking on Sunday with a runner who is training for the Wasatch Back Relay and has been running without difficulty for months. Recently she has been runnning hills and is trying a new hill running technique taught at the local Rec Center and has started having leg pain (shin splints). The cause of this new pain is improper running of hills, as this instructor told the runner to turn their upper body sideways and push up the hill (after they start getting tired) with almost a side step running technique. Whether you lead with your right shoulder or left shoulder, the technique is biomechanically unsound and caused her current overuse injury. I will therefore give my recommendations for hill running:

1. Hill running should always be a part of training, as the running of hills improves your mental attitude (you believe you can) and increases conditioning. Many studies have shown improved performance in races from running hills as part of your training.

2. Run up hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).

3. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).

4. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.

5. Set mental goals as you move up the hill. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. Don't allow the hill height to win by thinking your not moving very fast. I don't like to stop and walk when running, therefore I break hills into little sections and countdown the sections as I complete a long or difficult hill.

Uphill running can be a great addition to any running, and can provide you with an edge when racing. Run smart and keep running...

Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com