Are hill running marathons dreadful for you?

September 16, 2018 | By | Reply READ MORE...

Here’s the way to ease out on it:

Running uphill can be effortless if done in the correct pattern. The two most important factors while running hill are your posture and the technique of your running.

The following tips will help keep your hill runs easier and injury free.

START IT SMART AND SIMPLE:

Before you plan your uphill run get yourselves assessed for strength and endurance from a professional physiotherapist or orthopaedic professional. Work on the weak muscles to run injury free. Strength training is extremely important as it puts your muscles in a challenging position when you run uphill. Doing correct exercises wont only improve the strength and endurance but also improves the flexibility. Take your time before you start the run. Start with walking and then gain momentum as you go uphill. Don’t be over ambitious, especially if you are a beginner. Ensure consistency when you gain speed uphill.

BE SLOW:

Your uphill speed is slower than to that on a flat ground. Also the speed depends upon how steep the slope is. In the process of running faster you will fatigue faster and would fail to complete the run. So go slow, walk it out for initial few minutes and then gradually speed up.

CORRECT POSTURE WHEN YOU RUNNING:

Don’t chase the hill. Go slow and steady. Running uphills is more challenging than running on a flat surface or running downhill. Staying upright when running will keep your body well balanced. Leaning forward can mess around with the gravity and you might fall. Also leaning forward can put excess effort on your knees and hips and would affect your ability to climb the hill. Keep your knees up; this would raise your feet well and would give you extra force to push up. Think you have to run tall with your head, shoulders, hips and ankles aligned.

KEEP A CHECK ON YOUR STRIDES:

Shorter strides will improve your pace of running and will fatigue you less.. Look ahead rather than down. This would also motivate you to near your target.

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MOVE YOUR ARMS QUICKER:

With shortened strides your arm movements have to be faster. If the arm movements are slow you will tend to reduce your speed uphill. Quick arm movements would empower your lower body to move faster. Hence upper body strengthening is equally important for the extra push you need while you run uphill.

WATCH YOUR BREATHING:

Breathing at a good constant pace is very important while your running uphill. While running your heart beats faster and the body demands for oxygen increase.

With a poor breathing control you would stop frequently as you might get breathless make you make your way uphill.

Trained uniform breathing is needed for an efficient uphill run. Stop to rest. Allow your body to relax for the downhill. Take deep breathes once you reach the target point at the top. Look at the view, enjoy the scenery.

WATCH WHAT YOU WEAR:

Wear comfortable clothing. As you have to run with your knees up ensure that your clothes are not the barrier in your running. Also as you attain height while your running your breathing becomes a challenge. Lose comfortable clothing is mandatory. Also shoe with a good grip is important. If the shoe grip is not good the chances of you tripping off becomes higher .Good shoe would provide good stability. Train yourselves with a correct shoe before the run. Do not change the shoe on the day of run.

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KEEP HYDRATING:

It is essential while your running. It would help you save from unnecessary cramping. Keep sipping on it.

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BOTTOM LINE:

When you have correct techniques running uphill would add flavors to your boring monotonous workout routine. With frequent practice and injury free runs you would get more motivated and confident .A good run always boost you psychologically as you would win over one of your fears.

Attitude is everything. It’s all in the mind. Follow the above tips for healthy, injury free, fearless, motivating run.

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