As I'm planning to do a parkrun this weekend I decided I'd run Tuesday and Thursday this week, and knowing the route includes a hill I decided to head to my local park and go up the one there - not as long or steep, but hey. So off I trotted, hit the hill for the first time five minutes in.... I don't like hills, and i was a bit puffed come the top but kept going, round, down, back again up the hill, OK that's enough of that! Eventually ran 4.4km in 32 minutes, so average pace better than my normal even allowing for the rises. Though I'm still not looking forward to the hill on Saturday, which cruelly is within the last half km!
The other news is that the Treadmill ordered a month ago has arrived, a Reebok Jet100. It looks a serious bit of kit, and we're not sure it's going to go where we thought it would - even folded up it's taking up a fair bit of space! Both kids and OH have had a go on it, ironically I haven't yet as I'm still about 6lb over the weight limit for it - I'm not going to risk it, and for me it's going to be more about providing an option when the weather is simply appalling. OH though is contemplating doing C25K on it - as it will be easier to fit in around working patterns. The dog meanwhile is eying it with curiosity and suspicion!
Written by
AlbertRoss
Graduate
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Hills, we can do those! Small steps, head up, looking ahead, shoulders back but relaxed to allow you to breathe deeply ( if you lean forward you will restrict intake of breathe).
Be careful about repeating hills as an interval type approach, you need to build this discipline slowly to guard against over use injury.
I got myself a treadmill as well about a month ago. Like you say, it's an option for when the weather is simply appaling. Over the month I've grown to actually enjoy popping out to the garage and having an indoor jog. Good luck with yours, I hope you will enjoy it.
Running uphill and downhill require some slight tweaks to your form to maximize your power and efficiency as well as provide you much needed oxygen. Many magazines and training partners will give you pointers on proper form, but it is important for you to understand and visualize the tips, or you could end up doing more harm than good. Here are four form suggestions.
Running uphill
how to run uphill
(1) The most critical element is that you keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.
(2) Keep your head and eyes up, looking about 30 meters in front of you. Dropping your head restricts how much oxygen you can take in and will cause you to slouch. Likewise, drive your arms straight forward and back and use them as pistons. Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.
(3) Focus on driving your knee off the hill, not into the hill like you might do if you maintained your normal knee drive. Work on landing on the ball of your foot to spring up the hill.
(4) Plantar flex (point your toes towards the ground) at the ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.
Downhill running
Even though uphill running is the part that requires additional effort, having the correct downhill running technique will only help you, and can make a big difference to your performance.
downhill running technique
(1) Just like when running uphill, you want to have a slight lean forward at the hips to take advantage of the downhill. Don’t overdo the lean, you only need a slight tilt to benefit from gravity.
Keep your arms relaxed and only slightly moving forward and back. Don’t flail them to the sides, this will waste energy. Likewise, keep your head up and your eyes looking forward.
(2) Land with your foot either right beneath your torso or just slightly in front of your pelvis, depending on the grade of the downhill (the steeper the grade, the more likely your foot is to land out in front). Extending your leg too much will cause you to land on your heel, which will act like a breaking motion. Focus on landing towards your midfoot to maintain speed while staying in control.
(3) Stride length should naturally extend when running downhill. However, you should not need to consciously increase your stride length. The pace and the grade of the hill will do this naturally for you.
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From 52:34 mins to 41:17 mins for my 2nd 5km run!
Wooo; 5K!
OMG I have done it - B210K
