Fix Your Hill Running Technique for Faster, Smoother Runs

Uphill running is tough on your body but offers great rewards. James reviews proper technique to stay safe and maximise performance.

James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.

In this video, he examines the correct form for uphill running. This type of training is an excellent tool for developing power and strength endurance, so it is important to maintain good technique to receive the most benefit.

Proper posture and foot strike are components of uphill running form. Keep your hips tucked so your torso is straight, and try to land with your foot underneath you instead of in front of you.

Leg mechanics are the most common problem in uphill running technique. Too often, people bring their swing leg (rear leg) forward by using knee drive. Their feet shuffle along the ground instead of rising above knee height, and their hip flexors and quads get overworked. After sustained hill running, this can lead to pain in the anterior hip.

Instead, use your hamstrings to pull your foot forward underneath you and well above the ground. Think about lifting your foot and swinging it forward instead of driving your knee. Keep your cadence (stride frequency) high, but avoid overstriding or stepping too far out in front. Following these tips will improve your performance and resilience in both hill running and running on level ground.

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