10 ESSENTIAL TIPS FOR RUNNING UP AND DOWN HILLS

Hills can be short or long, gradual or steep, smooth or rough but one thing remains consistent, they are always tough to run.

Whether it’s a lung-busting uphill ascent or a quad-trembling downhill descent, you need to adjust elements of your running form and psyche to cover the ground as quickly and efficiently as possible.

Forged in the fells and mountains of the Lake District in 2003, we have decades of experience within the team when it comes to running up and down hills, and of course the best gripping footwear for the job too – from trail running shoes to fell and mountain running shoes. The latter have longer rubber studs that pierce the ground and give better grip both uphill and downhill when the terrain is steeper and/or softer underfoot.

These are our easy-to-follow top 10 tips for running uphill and downhill.

5 ESSENTIAL UPHILL RUNNING TIPS 

1. Break the hill up into manageable segments

Break the ascent up into manageable segments rather than looking at the full distance ahead of you. The segments could be as short or long as you like, just make sure they are manageable. Use markers such as trees or trail signs up ahead and tick them off as they pass. Don’t look ahead to the next segment until you’ve finished the one you are on. This tactic will make the ascent a lot easier, mentally.

2. Shorten your stride

Shorten your stride and stay light on your toes. Smaller steps will help you drive up and forwards, rather than over-striding and having to lift your weight over your planted foot. This helps you to tap into the natural elasticity of your legs, giving you more spring to propel upwards and to reduce the amount of muscular effort you need to use. By quickening the cadence your legs act like springs. Don’t forget to drive with your arms too.

3. Keep your head up

Try not to look down at your feet when running uphill. Keep your head up high and lean ever so slightly into the hill. Looking down and allowing your body to hunch over too far makes it tougher to get oxygen in, which in turn makes the hill harder on your body and legs. Leaning ever so slightly into the hill can help to make it feel more manageable – as if you are being pulled up it.

4. It’s ok to walk

Don’t be afraid to walk. Sometimes it’s quicker to walk than run. When walking, place your hands just above your knees, push down towards the ground and drive forward with each stride. As you do this, lean your upper body forward. If using poles, hold them lightly so you aren’t creating too much tension and wasted energy in the upper body. Try to avoid bending and pushing from the elbow, instead driving the movement from the shoulders which will ensure a much more efficient movement.

5. Mix it up

Practice using a combination of running and walking when going uphill. Try running for 20 strides or 20 seconds, then walking for 20 strides or 20 seconds, then repeat. It can break up the monotony of just running or walking. Also, by giving yourself something to count (20 strides or 20 seconds), it can provide a mental distraction from the hurt.

5 ESSENTIAL DOWNHILL RUNNING TIPS 

1. Practice makes perfect

First learn the skill. You need to be as agile as possible when running downhill and have fast reactions to adjust to changes in the terrain. Make time on your training runs to practice downhills. Many people forget to practice downhills in their training. You should begin by practicing on gradual, smooth descents until you build up your confidence and speed, then gradually add more steeper gradient or rough terrain. This helps to reduce any fear you may have from the outset.

2. Look at least 2 metres ahead

Don’t look directly down at the ground, instead look 2 meters ahead so you can plan your next foot placement. As confidence grows, look 5 metres ahead, then 10 metres ahead. This will allow you to make decisions on both foot placement and route choice. By looking directly down at your feet (which is natural to do) you risk not seeing obstacles ahead and then tripping over them.

3. Build strength in your legs

Your muscles need to be able to absorb the impact of the increased forces associated with running downhill, so it’s crucial you build leg strengthening exercises into your training plan. Practice taking off and landing on your weaker leg. Also add core strengthening exercises to your training. Squatting (with your back against a wall) is great for building the strength you need for improved downhill running.

4. Channel your inner windmill

Remember your arms also have a key role to play, especially on steeper descents. Push them out, as high and wide as you feel comfortable, and use them to aid your balance – as if you were a windmill. You might think you look a bit silly doing so but it works. Imagine you are on a tight rope, what would your arms do? Balance is key in downhill running.

5. Be clever with route choice

The most direct line down a hill may not always be the fastest. Think about your route choices. Avoiding wet rocks in favour of a grassier, albeit slightly longer, alternative route can be quicker and more efficient. If you are preparing for a race, try to recce the course in advance so you can assess the downhill sections and pick the best route choices. Just make sure you remember them on race day instead of just following the runner in front of you!

RACING UPHILL & DOWNHILL

Many trail running races will involve some element of uphill and/or downhill running. All fell running races and mountain running races will incorporate one or both. For any runners who love just one of the elements, there are also some uphill-only and downhill-only races.

Uphill-only races are more common and are often staged as ‘Vertical Kilometre’ events, where runners tackle 1,000m of elevation gain from start (bottom) to finish (top). They are also known as ‘VKs’.

Downhill-only races are less common due to the added danger that comes with hurtling downhill. One of the best is The Descent Race, staged each year on the slopes of the world’s most notorious ski slope, the Hahnenkamm in Kitzbuhel, Austria.

READ MORE FROM OUR GUIDE TO TRAIL RUNNING

RUNNING KIT FOR CONFIDENT HILL RUNNING