I love running. Nothing spectacular, in fact I'm your typical age-grouper. Along the way, though, there are some things I've learned that I feel compelled to share with others who might benefit. I've learned, for example, that I can greatly increase my running performance by paying attention to the way I run up and down hills.
Let's start with downhill. Most people run down a hill the same way they walk down a flight of stairs. On stairs, the leading leg supports the entire body weight as it comes in contact with each step. The descent becomes a series of awkward hesitations, where you can easily stop on the stairs at any point by simply not advancing your trailing foot. We descend stairs like this so we can remain in total control - so we don't fall.
This "stair walker" technique causes problems, however, if used when running. First of all, it is very hard on your knees and hips to support your entire weight with your leading leg. Secondly, your leading leg absorbs and arrests your forward momentum, causing you to slow down. The result is an unnecessarily slow descent that's hard on your body.
Try making these adjustments on the downhill: Lean forward as you descend, keeping your body nearly perpendicular to the road. Your running style should be very similar to when you're on a flat. Don't elongate your stride, you'll notice you're already covering more ground with each step. Be sure your leading foot strikes the ground with your knee bent - not straight, not outstretched. Do you feel the acceleration? You should immediately notice an increase in speed (you're on a downhill after all!) If the hill is gentle, you'll find that you can easily manage the resulting increase in cadence. If the hill is steep, lean back slightly to manage your speed. If you must absorb some energy to keep from careening out of control, use your thighs and the front muscles in your calves instead of directing the abuse into your knees and hips.
Now let's look at the uphill. When climbing, many people adopt a "marcher" stride, raising the knees and letting the lower leg dangle beneath, striking the ground with the lower leg either vertical or maybe even with the knee slightly forward. This technique shortens the stride and leaves all of the lifting to the hamstrings and the glutes.
Although you still have to climb the hill (sorry), I believe improvements can be gained with this adjustment: Swing the leading lower leg slightly forward of the knee so the calves can be more involved in the lifting. You still have to raise your knees, and you have to lean forward into the hill or you'll, of course, fall backward - but you'll have a smoother stride, which will feel very much like running on a flat. This technique should generate a smooth "gliding" sensation on gentle inclines, and will distribute the work among more muscle groups on steep climbs.
With these adjustments, I'm confident you'll notice yourself edging ahead of those around you as you approach hills in race situations. Be sure to let the "stair walkers" and "marchers" of the world in on your secrets when the event is over. Happy running!
