How to Run Uphill

Two Methods:TechniqueTraining

Running up a hill is no easy feat, even for an established runner. These tips will help you master that aspect.

Method 1

  1. 1
    Pump your arms. On the forward swing, push your hand up six inches higher than it normally goes, which will help lift up your knees slightly and improve efficiency.[1]
  2. 2
    Don't lean forward at the waist. You will lean forward into the hill slightly, but leaning too far forward will limit the upward mobility of your knees, inhibit your ability to push off the ground, and throw your center of gravity off balance.[2]
  3. 3
    Take shorter strides.
  4. 4
    Keep your head and eyes focused ahead. If you look down, you'll hunch over, reducing your lung capacity.
  5. 5
    Keep your breathing controlled.

Method 2

  1. 1
    Run uphill often. For people who live in flat areas, look for stadium stairs, or use a treadmill on an incline.
  2. 2
    Do hill sprints. Run up a hill as fast as you can, walk down slowly. Repeat 5-10 times.
  3. 3
    Do core work: plyometrics, pilates, yoga.

Article Info

Categories: Running