Hill Running Form

IMG_2206Hill training is known as being very good for developing good running form and efficiency, however I have seen many runners training hills with inefficient form. We know the saying, Practice makes permanent, so while hill running does encourage good form, it is not automatic and runners still need to concentrate on making sure they are enforcing the correct habits.

Some common mistakes I see runners making:

  • Not using the arms
  • Using the arms but swinging them across the body
  • Bending excessively at the waist (almost like you are sinking into the hill)
  • Dropping the head and shoulders

Focus on these points for good form:

Drive your arms straight backwards and forwards. Think of grabbing strings slightly in front at about chest height and pulling them straight back so that your hands pass just above hip height.

Run tall. Imagine keeping a straight line from your head to your ankles. Lean forward slightly from your ankles maintaining this straight line i.e. Don’t break the line at your waist. You can also imagine yourself lifting up out of your hips to keep from bending excessively.

Keep your head level and shoulders back, eyes focused a few metres ahead – this will help you maintain a strong tall body position.

Good luck with training

Coach Kathleen


About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level 3 Distance Running Coach SAQ Fundamental Movement Certificate Personal Running Performances
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