There's a reason "Heartbreak Hill" has such an ominous name. At mile 20 of the Boston Marathon, the point when many runners are hitting "the wall," comes the biggest hill on the course. And, that hill has broken many hearts. A looming hill, long or steep, can be intimidating. You lose energy just by anticipating the extra work ahead.
On the other hand, some runners love the challenge of a good hill. Unfortunately, many waste so much energy blasting uphill that they burn through a significant amount their fuel. The pushing and pulling and straining are the perfect ingredients for muscle strain. And, downhill running (the seemingly easy part) is where the most impact occurs and has the greatest potential for injury.
More: Hill Running Made Easy
But, you don't have to dread hills. With ChiRunning, they can become your ally.
Please note: If you're new to ChiRunning, we don't recommend trying to learn it on hills. You're going to break a few ChiRunning rules on the hills, so it's best to practice it correctly on flat ground first.
Uphill Running Technique
It all starts with your mindset. Running uphill doesn't require force or strength; in fact, you should try to expend as little energy as possible. The trick is learning to rely more on your technique so you can rely less on muscle strength. Here are a few form tips to follow:
- Engage your core and keep your posture straight but forward. Lean into the hill.
- Shorten your stride and land with your feet under your hips.
- Swing your arms higher in front of you.
- Focus on breathing and expand your chest cavity.
- Think of floating up the hill, like you're a balloon.
Running uphill this way will likely decrease your speed, but don't let that turn you off to this approach. It will save you energy, reduce your risk of injury and you'll be able to make up that lost speed on the downhill.
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About the Author
Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone (Android version available Fall 2013). As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.
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