Almost a triple whammy.
When deciding on which hill to use for your session, go for a gradient where you are able to get up to good speed and run without compromising form. Something you need to ascend at almost walking pace or on all fours is not going to benefit you.
Form tips:
- Look ahead not down at the ground.
- Think of staying as tall as possible (think high hips).
- Work hard with your arms driving the elbows backwards.
- Take shorter fast steps.
- Relax your feet, think “soft toes”, and focus on driving your legs forward from the hips and glutes as opposed to pushing hard with your feet and calves.
- You don’t want to be “sitting” up the hill, think of running your hips forward up the hill.
Why not give some of the workouts below a go.
Be sure to complete a good warm up before and cool down after your workout.
Easy
Repeat 4 to 6 times:
- Run hard uphill for 30 seconds
- Walk back down to the starting point
Medium
Repeat 6 times:
- Run hard uphill for 1 minute trying to get as far as you can
- Jog slowly back down to the starting point
Jog/walk for 3 minutes
Repeat 4 times:
- Run hard uphill for 30 seconds
- Walk back down to the starting point
Advanced
Repeat 10 times:
- Run hard uphill for 1 minute
- Jog slowly back down to the starting point
Onwards and upwards!
Coach Kathleen
Professional running coach
Cape Town, South Africa