I have mentioned (or whined) a few times this summer how running has felt hard to me the past few months. Now that I am not really training for anything immediate, it’s the perfect time for me to go Back To Basics with my running. I have been working on my form again and really hoping I can avoid some of the over use injuries I’ve had in the past. While running with my trainer last weekend, we focused on hill running and the importance of maintaining the correct form going both up and down hills.
Back To Basics
You might think that because I am certified running coach that I would be able to notice and correct these things in my own running. It doesn’t really work that way for me. I have a hard time identifying issues with my own stride and I am glad that I can get real time feedback from time to time from my trainer.
Since I rarely run on a treadmill or a track, I encounter changes in grade and hills on almost every run outside. Learning how to more effectively run on them will not only help my pace but help me stay injury free. You often hear of runners describing hill work as speed work in disguise which is true if you do it correctly.
I am a very kinesthetic learner. I often have to physically do things in order to learn them instead of just reading or watching how to do them. Running form is one of those learning experiences I have to feel to get it. I had an “Aha” moment while walking up and down the stairs which I believe can translate into running up and down hills.
When you ascend a steep stair case, you have to pick your knees up while keeping a forward tilt (from your ankles) to match the grade of the stairs to keep your balance and avoid falling backwards. Your weight is most likely on the middle to forward part of your foot. Arms move casually with you as you go up naturally looking ahead and not down at your feet. When going down those same stairs, you learn to lean slightly back to avoid toppling over your own feet. Those same principles can apply to running hills. Back to Basics right?
Running downhill sometimes feels harder than running uphill. I have to find the perfect balance of leaning back slightly to avoid the falling feeling but not too much so that I put the brakes on by allowing my feet to get too far ahead of me. Uphill running feels a little more natural to me. I am concentrating on matching the grade of the hill and leaning from my ankles. I am working hard on going Back To Basics. I know it’s going to be challenging but I hope it will pay off in the fall.
A few tips from my friends:
-How MCM Mama uses hills as speedwork
-Nic on the mental side of running hills
-Hill workouts for any distance runner from Suz
Tell me have you gone back to basics with your running or fitness? How did it work out for you?
Linking up
Improving form while running can be really tough, and Im sure my form on hills is not great! I like the idea of thinking about how your body moves when walking up and down stairs and translating that to running.
Thanks I think it will help me too
I”m going to have to go aaallll the way back to basics when I actually decide to really run and improve again. Right now I”m at “basics” in that I’m doing the most basic runs out there. But one of these days, hills are going to rear their ugly heads!
I can just picture you flying all around town with a stroller!
I feel like I”ve been “back to basics” this year as I struggle to regain my endurance. Using the run/walk intervals has been really useful as I work on breathing and pace.
I truly believe that a lot of us are struggling right now because of changes in our bodies. It’s amazing how much our hormones affect our metabolism and our endurance. I’ve tried to find research but apparently, middle aged women aren’t interesting to scientists…
I do think you are right about a lot of this being due to my hormonal changes. I feel like we have to keep pushing through and it will eventually get better. Thanks for the support
I used to run cross country in California and now live in Texas. Man, I miss those hill training days!
They can be tough!
I used to think running is a natural activity so all you have to do is go. I am only now starting to pay attention to my form, especially up and down hill. So much to learn!
Yes there is a lot to pay attention to!
Running down hill (and even hiking down hill) is MUCH harder for me too… It just feels so unnatural, and then the feeling that you might always fall is not all that fun either! I do cardio in doors mostly though, so I don’t really need to worry about that – ha!
Well that is a way to go for sure!
I think it’s awesome that you are open to going back to basics to learn something. I’m sure you will get the hang of it in no time and this will post will be so encouraging to others.
Thanks so much appreciate that!
I’m looking forward to going back to basics after I’m done with marathon training. I know that there are certainly things I need to work on (form, etc) to become a better runner.
There is always so much to learn isn’t there?!
Running hills used to be my absolute least favorite activity. Ever. This training cycle, however, I’ve embraced them and I’ve actually learned to really enjoy them!
I am enjoying them more but it’s not easy right now
I am definitely going to have to go back to the basics when I start running again! My foot is almost there, so hopefully that will be soon 🙂
Loved the post!
Thanks hope you are feeling better and ready to run again soon
I think you’re making the right approach going back to basics. When I had injury issues, I had to do the same thing. Running hills is such a great workout. I’ve been doing them more lately but I do have to be careful that I’m using correct form!
there is a lot to think about for sure
I like your explanation of going up/down the staircase. I love going back to basics. Sometimes there’s too much “stuff” (running gear, nutrition, pace, etc.) that gets in the way when all we need to do is run.
I totally agree and thanks so much
The coach of my running club has us really focus on our form and it is SO hard to change something you’ve engrained in you for so long! But I’ve found “going back to basics” has really helped!
Thanks I hope it helps me out too!
It’s important to go back to the basics! It’s hard to just jump back into exercises and it can be dangerous as well!
Yes I totally agree
It is so hard to keep good form while running hills. I’ve definitely gotten better at it this year since I’ve been running a lot of hills in my neighborhood. But I’ve been doing all my speed work on the treadmill. I have a hard time finding any speed when going uphill.
It is really hard to keep good form on hills but I feel like our area is so hilly
It’s great you brought stairs into the discussion…I have often said that stair-running is like hill running on steroids because the incline is (usually) greater than what you’d experience on an average run. 😉
Yes I totally agree! I do wish we lived close enough to work out together some time! I know you would be hard to keep up with 🙂
Great analogy relating going up stairs to running hills. I’ve been trying to incorporate hill repeats once a week in addition to just running in my uphill/downhill area.
It is really hilly in our area so finally taking the time to concentrate on hills will hopefully help
That tip makes so much sense!
Thanks so much
I am incredibly basic right now. I’m relearning how to walk in PT! I know you get that though!
The best advice I ever received for running hills was to “march” them. Knees up, head up. It made a huge difference for me.
Yes you will have to relearn to walk. It will be slow at first but you will get back there soon
Running hills can be quite challenging, Deb! Thanks to your motivating post, it seems very manageable!
thanks appreciate that!
I’m the opposite of you – these days, about 80% of my runs have to be on the treadmill (they have childcare at the Y, and my son is not a fan of the jogging stroller!). Hills have become a definite challenge because of that. I much prefer running hills outside compared to those inside on the treadmill incline.
OH yes I would hate to run hills on a treadmill! I guess you do enjoy your alone time though 🙂
I, too, have to learn by doing, although I can put some tips I read into practice. Having good form on hills makes them easier too
I hope so!
Hills make me nervous. I’m always afraid that I’m going to hurt my knees. This info is great. Thanks!
I used to be nervous about them too. I just have to practice my form a little bit more
I love hills and try to incorporate them year round regardless of my training plans. Mind you my hills are more of an overpass, but you know…it works.
Along with slowly increasing mileage, I think that one of the best bits of advice that I’ve ever been given is to really take time to focus on technique during recovery weeks. Rather than just backing off for a few days, now every 3 weeks I take an entire week to work on drills and form.
Times are coming down so it seems to be working.
That’s great advice!