Keys to running uphill

The course of races like those of the Popular Racing Circuit of the Valencia Provincial Council it keeps surprises for its participants, like slopes. Many of them are not used to running unevenly, and lose pace on the climbs. So that running uphill stops being a problem and becomes a stimulus, we are going to see tips for runners.

-The training. You have to train on slopes. First, you have to get a base with long runs, and then we will gradually introduce the slopes in our training to get used to it. The ideal are slopes between 200 and 400 meters with unevenness of 5 to 8%. They are power exercises that will help us strengthen our legs.

-Reduce your stride. Going up a hill with a wide stride is very difficult, so as the climb gets harder we will reduce the width of the stride. Even if you take more steps, you can go further with less effort.

-The position. Technique is very important. One of the most useful tips for the runner on the slopes is to keep your eyes straight ahead, without looking at your feet, and your back straight. We will be able to breathe better, and the effort and the feeling of fatigue will be less.

-Don't speed up. Many inexperienced runners take advantage of the slopes to increase the pace, but they reach the end exhausted and on the flat or the descent they lose more than they had gained. You have to climb calmly, without losing your head. The slopes are a good place to attack, but the ideal is to do it at the top and keep the change of pace on the descent or on the flat.

-The descent. If the rise is important, the descent is no less. In addition to allowing us to recover, it is where great differences can be opened, that is why good running technique is important.

Thus, the hardest slopes will seem much easier to us.

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