My Top 7 Tips To Overcome Hills
1. You can never conquer anything if you don’t face your fears. The sooner, you make hill work part of your weekly training, the sooner, you will improve your stamina and strength. As for myself, I really look forward to running any course with steep hills because it is one of the best way to test my physical endurance. Sure, I won’t be able to achieve my PB but I run primarily to stay in shape, so I measure my progress in terms of my fitness levels and not by achieving faster timing.
3. When running uphill, swing your arms more vigorously to help you feel lighter and propel faster onwards.
4. When running uphill, keep your chest slightly in the forward position but don’t slouch forward or you will constrict your breathing.
5. When running uphill, keep your head up and keep your eye on the top ridge to facilitate intake of badly-needed oxygen for your working muscles.
6. When running downhill or uphill, always land on the front of your feet this will improve running efficiency, and reduce jarring effects on your knees. It’s best to include calf-strengthening exercises such as heal raises (with or without weights) & rope skipping in your weekly training routine.
7. When running downhill, relax your leg muscles and let gravity pull you downwards. However, if you’re going down too fast, avoid breaking with your knees. You can run zig-zag or run sideways to control your speed and to slow down.
8. When running downhill, keep your eyes on your landing zones at least two steps ahead to make sure you have a safe place for your feet to land. 9. If at anytime, you feel totally breathless, giddy or nauseous, immediately slow down to a walking pace and then, stop to catch your breath and to lower your heart rate. When your pulse is back to normal, start again walking and then, gradually increase back to running pace if you can. Whatever you do, always listen to your body and do not take any unnecessary risk with your safety and health because no one will be responsible for you if you are reckless.
10. Picking the right shoe for the occasion. On 11th January 2015, I took part in the Dragon Back 25km Run held in Meru Klang. The route consisted of more than 14 major rolling hills which was enough to give anyone a run for their money. Since I believe that forefoot running technique is essential to conquering hills, I opted for NEWTON shoes which is specifically designed for forefoot strike as you can see from the spongy rectangular strips underneath the soles. In particular, I chose NEWTON Distance S III because it is lightweight and it has enough support at the arch and adequate stability to carry me the full 25km distance. To my delight, the shoe delivered everything that the salesman had promised. I really liked the springy effect and the lightness of the NEWTON shoes which greatly helped me to propel forward faster uphill. Like any sports, being equipped with the right tools is as important as having the right technique unless you prefer to do things the hard way. Is there Any Meaningful Connection Between Newton’s Law Of Gravity and Newton Running Shoes? I am not too sure of the answer to that question. However, what I do know is that both parts played a useful role in helping me slay that fearsome dragon!
Shopping Tip: If you are looking to purchase any NEWTON shoes, pay a visit to any one of the Keypower outlets at The Gardens in Mid Valley or at Paradigm Mall in Kelana Jaya.
About The Author: Gus Ghani is a qualified Senior High-Intensity Interval Training Coach. His ambition is to promote an active & healthy lifestyle in order to help people live life to the fullest. In his spare time, he likes to participate in endurance sports and play with his pet cats.
You can follow Gus daily on his Facebook Page aptly entitled, Happy Runner