Cross Country Hill Running

During this next month, you should be incorporating hills into your cross-country training. The best runners in the world run hills all the time. So, why shouldn’t you?

There are many benefits to running hills:

· Running uphill can improve your running form by increasing knee lift, joint mobility, and neuromuscular fitness.

· Running uphill improves muscular strength and power.

· Running uphill provides an added cardiovascular boost.

· Running downhill improves your foot speed.

· Running downhill increases your range of motion.

· Running downhill makes you a smoother, more efficient runner on any terrain.

· Running downhill reduces your risk of injuries as you become adept at not crashing into the ground.

The more you practice hill running, the better you will get at running up and down hills. Practicing on hills will also help you in any cross-country race that has hills.

How to Run Uphill:

Run with a slight forward lean on the actual uphill terrain and adopt a stride perpendicular to that terrain. The biggest mistake a runner can make is hunching forward.

The key to climbing efficiently is to use your normal running form as much as possible. Of course, your stride length and stride rate will change, depending on the grade and length of the hill (and, on trails, the footing). But the essentials remain the same as when running on flat ground: thinking about “running tall,” with your head, shoulders, hips, and ankles aligned. You need to look straight ahead at the course, not up or down.

You will more than likely use your arms more as you lift your knees, but keep your shoulders and arms relaxed, and the insides of your wrists passing near your waist. I tell my runners that it’s ok to lightly brush their wrist. Ideally, they should pass their wrist no more than three inches from their waist. Don’t over stride! You should avoid reaching for your next step. I can’t stress enough how important it is to breathe – breathe deeply, regularly, and inhale and exhale through the nose and mouth together. Your muscles need oxygen.

How to Run Downhill:

There are two common mistakes runners make on downhills. Some lean back and brake, which greatly increases impact forces on your joints and causes you to slow. Others take the opposite approach, flailing down the hill out of control.

Instead, you need to try to maintain a stride and effort that’s consistent with the rest of your run. You should allow for either a slightly faster cadence or a slightly longer stride length. I recommend a little of both.

On gradual to moderate downhills, imagine that you’re running on the flat, and aim to keep your center of gravity perpendicular to the ground. Doing so results in a slight forward lean (again, from the ankles, not from the waist). You need to focus on a quick cadence and spending as little time as possible on the ground. Make sure you’re landing underneath your body and not out in front of yourself.

On more intense downhills, you need to try and find a sweet spot between forward lean and braking based upon your own fitness and experience. I caution you not to spring out into the air. If a downhill is so steep that you’re concerned about falling, shorten your stride and decrease your cadence. Bottom line, you can go fast if you stay in control. You’ve got to keep your form together, while keeping your momentum going. Don’t slow down at the bottom of the hill.

How to Race Uphill:

Don’t blast going uphill and burnup a ton of energy. Go up a hill smooth and steady. Only lean into the hill slightly. Don't hunch over. Do not focus on your pace when running uphill. Instead of trying to keep an even pace uphill, focus on maintaining an even effort. Another common mistake that runners make is backing off as soon as you reach the top of a hill.

At the top, the time is right to push the pace. Almost every other runner will be thinking about recovering from the hill. You should seize this moment and go right past them. You are simply returning to your race pace quicker than other runners. It also provides a huge psychological advantage. Your competitors will be shocked by your toughness.

After many years of watching the West Virginia High School State Cross Country Championships at Ona, I have time and time again witnessed runners being too aggressive on the hills early in the race, which resulted in them dropping off the pace, getting side stitches or tightening up.

How to Race Downhill:

Go down a hill quick, but in control. Don't run on your heals. Keep your chest upright. Don't lean too far forward. Once you have almost reached the bottom of the hill, let your legs go! Try and maximize your speed and keep that momentum going as long as you can on the flat ground. You won't be burning up much energy because you are using the energy of the downhill to go extremely fast. Stay on your toes and blast past your competitors.

I’ve noticed that, runners who tend to finish in the top ten were more likely to run the downhill portions faster. But I’m sure that any runner who has ran at Cabell Midland and has pushed the first half of that course can tell you, there’s a balance between taking advantage of the downhills and ruining your race. The key is to focus on maintaining your effort level on downhills. In turn, that will naturally lead to running faster with less risk of overdoing it.

If you know you’ll be racing a course with a lot of downhill sections, practice running fast downhill from four weeks to two weeks before the race.

A word of advice, pay attention to what your body is saying on the hill. If you are feeling fatigued at an alarming rate, then back off immediately. Runners sometimes believe they’ll get a second wind after an uphill, or that downhill fatigue can be ignored if their pace isn’t suffering. That’s not true. Both will come back to bite you—to the point that the level part of the run after the hill will feel like, an elephant has jumped on your back.

Hills aren't difficult to conquer. They may be difficult for the other runners, but not you. Now you know what to do, and why you should do it. Run smart and race fast. Good luck this cross-country season!

Recommended Hill Training Workouts:

(Long Hill Repeats)

Warm-up: 15 to 30-minutes

Long Hill Repeat Workout: Run 6 times up a moderately sloped hill (4-6% grade) at 10k to Half Marathon effort lasting 120 seconds with the jog back down the hill as recovery.

Cool-Down: 15 to 30-minutes

Purpose: To build leg strength, VO2max and lactic acid tolerance.

Note: The effort will be hard, but not all out. Practice using strong running form. Pump your arms and drive your knees to propel yourself up the hill. Learn to use your optimal hill running form for efficiency and power. You can run this work out on a bridge/treadmill if you cannot find a suitable hill in your area.

(Short Hill Repeats)

Warm-Up: 15 to 30-minutes

Short, Steep Hill Repeats: Run 8 to 10 times up a steeply sloped hill (8-10% grade) at 5k effort or harder lasting 45 seconds with the jog back down the hill as recovery.

Cool-Down: 15 to 30-minutes

Purpose: To build leg strength, VO2max and lactic acid tolerance.

Submitted by Coach McMillion (7/31/17)