How to run better up a hill (or several!)

Always looking for topics to blog about and my hubbie passed on this request from a Brutal 10km  (www.brutalrun.co.uk / @brutalrun) runner.

I'm not going to go into training programmes to improve your performance on the hills, although I will say one thing: kenyan hill reps.  Google it!

What I thought I would consider are the importance of various parts of the running technique that are important for a good efficient hill climb and how you can train, as far as strength and conditioning is concerned, to promote that good technique.

Firstly though, the less useless body mass you carry, the faster you will climb the hill.  It's all about the power to weight ratio.  So much is obvious! 

Getting a lower body fat percentage aside, the next thing to consider is the running style.  In my previous blog I discussed the most efficient running technique and this holds true for running on the flat or running uphill.  You're looking for a high cadence with good arm rhythm and drive, a fast hip flexion (leg lift) and a light, bouncy stride.

The importance of the upper body in all running and particularly uphill running is underestimated.  The upper body is intricately linked with the lower body through fascial bands across the front and back.  The right upper limb/quadrant drives the left lower limb/quadrant.  Good upper body strength and control will translate to a more efficient drive through the opposite leg.  This is achieved through the 'sling' effect (google...) and a way to promote this is through doing posterior chain exercises which I have already alluded to in one of my first blogs. 

A good way to feel the effect of the upper body on the lower body is to do sprint training or short hill reps.  Watch any 100m runner and you will see the effect in action. 

It is in fact possible that if you have had an injury in your lower leg, the opposite arm will overwork and can become strained/injured.  I saw a case such as this today in clinic.  Right shoulder pain secondary to left leg weakness (which was due to a brain injury following a blunt object to the poor persons head..... thankfully the person is back to complete physical fitness...barring the right shoulder pain!).

So - run lighter, run more efficently and train your upper body and posterior chain and you will master those hills.  And go and do some Kenyan Hills!