Mountain running technique – How to run uphill and downhill?

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mountain running technique

Mountain running will make you a better runner. That’s why mountain running technique is important whether you want to try a trail race or plan to incorporate hill training into your marathon training plan.

If you are not used to running uphill, this can seem very exhausting. The hills can be especially tiring mentally, because it seems to you that all that training did not bear fruit. So you need to know how to run uphill and downhill.

Mountain running as part of running training

Muscles that are not engaged when you run on a flat surface have to work. And that is why it is hard for every runner when he has to run on hills. So be happy with every step – you are actually building your fitness that you will feel only when you return to a flat track.

The hills are a great strain on your muscles and body as a whole. In addition to the usual stress when moving in the horizontal plane, you also move in the vertical plane, which has the effect on the body as if you were moving faster and stronger.

Running uphill is mostly part of the training cycle where you work on developing “running strength”. For all runners, the weekly cycle is a mixture of several different trainings, so once a week it is completely enough to run uphill. Another reason is the load on the leaves in the “pushing” phase, which needs rest after this type of training.

Mountain training can be part of the endurance training cycle if you run at a slow – moderate pace on undulating terrain or as a type of interval training where you choose a slope of 300-400m (different slope) and run intervals with rest walking to the starting point at the foot. – Government, friend of the site Trč and triathlon coach from Melbourne

Due to this combined stress, do not do mountain training more than once a week. After Mountain Training, take a day off or run at a leisurely pace the next day. So a good principle is “a strong day – a weak day”. A lot of strong training that accumulates in your body leads to overtraining.

How to improve uphill running?

The steps are shorter, the hands “pump” faster, a small embroidery. You should not bend excessively forward or backward, but normally according to the slope of the terrain. The spine is not bent, but you are straight and slightly bent forward. As you run you try to imagine someone pulling you by the hair so you grow.

Shift the center of gravity and reach more towards the front of the foot, toes or the middle of the foot.

You should breathe deeper and take in more oxygen.

The pulse is higher and depends on the slope of the terrain. The higher the slope the higher the load. So don’t be scared when you reach values you haven’t seen on your heart rate monitor before.

Mountain running VS Walking on strong hills

Mountain running often turns into walking on steep hills. Even professional runners walk on steep hills and use the “power hiking”. A walking technique in which they push their hands away from their knees.

How do you run downhill?

As for running downhill the situation is somewhat different. Here, the force of the earth’s gravity helps you gain speed. But the advice is not to bend too far forward, as you can easily throw yourself off balance.

It will take time for you to get used to running downhill. Because running downhill puts even more strain on your knees and locomotor system.

Choose to run through the woods, instead of sloping roads. The step downhill is long, so the speed is higher, which you can achieve on shorter downhills. On longer distances, you need to shorten the stride and increase the frequency (cadence). that the knees suffer as little blow as possible.

The pulse is lower because the resistance is lower, so it can easily take you away, and the consequence is filling the muscles with acid.

The big mistake many runners make when running their first race is to run hard downhill in the first part of the race.

This results in filling the muscles with lactic acid and almost always slows down the runners in the second part of the race, often creating problems with cramps.

You can slow down easily when you put your fingers down – brake with your fingers.

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