Top Hill Climb Racing Tips From Experts – Running uphill: how to master climbing Running uphill requires very specific conditioning and technique. So we asked hill expert and British mountain runner Emma Clayton for her practical tips…
Running uphill is never easy, and most of us dread the bumpy sections on the running route. In worse cases, a hill can completely derail your run. That’s why it’s important to add some hill-specific workouts to your running program and keep some uphill and downhill running tips in your arsenal for when you need them most. Here are seven tips to help you master any climb… How do you train for running uphill?
Top Hill Climb Racing Tips From Experts
Make hills a habit The quickest way to make hills easier is simple; repeat. They are all challenging, but the more you train for running uphill, the easier it gets. Over the past few years I’ve worked harder to become a better uphill runner because I was pretty weak in that area. Make it a habit to do hill runs or hill repeats once a week and you’ll reap the rewards within a month. People say speed training is bad for hill running, but that’s 100% wrong. Being able to work at a high tempo (fast leg turnover) supports a stronger climb. Try short 1-3 minute intervals that allow you to put in more effort. Take a 30-second break, then repeat the effort three times with a 2-minute rest, then repeat. For the best endurance boost, hike up your favorite mountain at a brisk pace. Tempo pace is the fastest pace you can maintain for the ascent. 70-80% of maximum effort and near race pace. It’s a challenging and long run, but you get to enjoy the view at the top. Do this weekly to see your uphill speed and endurance improve. Use your mind power
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Do you know someone who really loves running uphill? If so, they must be lying. People are afraid of hills because it’s hard work. They can seem daunting and long when you’re at the bottom. So what mind trick should you use to enjoy challenging hills in training? I’m a pretty motivated person, but when I have a long, tough session I focus on a single point on the climb 5 meters ahead. I will rarely look at what remains of the climb and try not to think about how much it hurt; This is difficult sometimes. I will either start thinking about something else entirely or continue visualizing the end goal I am working towards. One helpful mantra I use is: ‘It’s a hill, get over it!’. But it’s not just about mental power. You need to believe in yourself to get the most out of your body, but if you also don’t put in the hard work in training, your mind won’t climb those hills for you. Slow down!
This is the part we’ve all been waiting for; Running slower uphill actually works! Trying to get over a hill quickly can make it take longer. It is better to run the hills at your own pace and not race with those around you, this is easier said than done. In the early stages, always feel like you’re running within your limits. Even if you feel good at the beginning, this can bother you later in the race. Walking uphill is also a great trick if you know when to use it. Place your hands on your knees and push yourself forward. I’ve actually seen people move faster than others running through tough parts of races using this method. On really steep or technical sections Powerwalking can be more efficient. Perfect your uphill technique Make every uphill run easier with these essential technique tips. If you’re not sure you’re doing it right, try filming your ascents to see where you can improve. First of all, you should vary your step to take into account the high terrain. Shorten your stride and lift your knees higher with each step to help increase the incline. Drive with your arms and focus on the ground and obstacles in front of you. Increase your pace and push off the balls of your feet to maintain peak strength. Don’t forget to warm up
If you warm up before training or a race, your chances of pulling something and performing well both uphill and downhill are much less likely. I grew up warming up with dynamic stretches and exercises that mimic the motion of running. Start slowly with light moves like arm and ankle circles, working your way up to high knees and bum kicks, then gradually increase the tempo to finish with steps. This relaxes the joints and muscles, getting your body and mind ready for a good, challenging session. Then try these three basic exercises: Calf mobilization Lift one knee to stand on one leg, then stand on your toes. This is a calf raise and balance all in one to get your leg and core stabilization muscles ready to run. High knees Run in short strides, lifting your knees up so your thighs are at right angles to your body. Steps Once you’ve warmed up with a few exercises, you’re ready for those extravagant jumps, lift your front leg up and push off with your foot to jump as far as you can. Target your strength training
These two exercises are very important and should be included in your weekly strength and conditioning circuit session if your goal is to improve your hill running skills. Or do these every morning for a powerful wake-up call. Power squats Do 3 x 6-10 squats. Start with a simple squat, then as you get better, do 3 x 6 weights or a medicine ball, or strap on a backpack to make it harder. Build up to 3 x 10. Power lunges Try a reverse lunge for a high knee drive. While standing, lunge backwards and then with the same leg, move the knee forward and maintain the running position. Repeat 3 x 5 times on the left, repeat on the right. Eat right for hills I recommend eating 1.5-2 hours before hill workouts. Drink until you’re thirsty so you’re well hydrated, but not too much. Stick to your usual diet heading into the race. If you want to change this, practice in training sessions. Top image credit: S. Holmes Don’t forget to subscribe to the Live For The Outdoors newsletter to get expert advice and outdoor inspiration in your inbox. Pick up a copy of the current issue of Trail Magazine for the latest reviews, including extra photos and sets that won’t be available online.
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As you know, although we may receive commission or other compensation from links on this website, we never allow this to influence product selections – read why you should trust us Races are won and lost on the hills and there’s a reason why Strava has King and Queen of the Mountains sections! Check out our expert coaching advice to help you climb faster
We all want to climb faster, even strong climbers want to reach the top quicker. So, here are expert tips from cycling coaches to help you get better on the hills.
Unless you live in a very flat part of the world, climbs are difficult to avoid and are an integral part of cycling. Some people love climbing, and they do it with the grace and ease of a professional. Others are afraid of climbing, avoid them whenever possible, and curse every second they spend climbing uphill.
If you’re looking to go faster uphill or just ease the pain, we’ve got some great advice from cycling coaches Liam Holohan, Joe Beer and Jason Streather. They all have experience coaching riders of different levels, so you can easily apply their advice to your own riding.
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We’ve all done it: We hit the bottom of the climb really fast and then struggled to keep pace all the way to the top, eventually crawling our way to the top. It’s painful and not fun!
The smart approach, says Liam Holohan, is to start at a steady pace and increase your pace on the climb to allow your body to adjust to the effort.
Admittedly, this can be difficult in a group situation, but adopting your own pacing strategy is a smart move. Once you’ve gotten used to the climb, it’s time to listen to your body, says Liam. If you think you can go a little faster, gradually increase your effort. Small increases in effort can be very painful!
If you want to minimize pain, it’s better to start slow and speed up than to start fast and slow down. If you go too hard, it can feel like a long way to the top when you’re out of breath and your muscles are burning. However, Liam suggests that shorter, steeper climbs can be done with a more ‘grind’ attitude.
How To Climb Hills Faster On Your Bike
Consulting some data can be really helpful.