How to Run Up Steep Hills

When the hills get steep, top trail runners alter their stride. Many ultra-distance trail runners find it more efficient to alternate between walking and running and using a long, swinging stride when they aren't running.

Instructions

1. Use a shorter stride and remain light on your feet. Be sure to to avoid rocks, roots and other obstacles.

2. Power hike if you are tired or the grade is very steep. This is often more efficient than running and you'll give your body a chance to recover.

3. Shift from running uphill to walking. Use a fast, swinging style and keep your heart rate steady. If you feel strong, you can pick up your cadence and lengthen your stride.

4. Think about your posture. An upright stance is best for breathing, digestion and back health. By staying in an erect position, you will improve traction and push-off while relieving back strain.

5. Keep your trunk straight to allow for a full range of motion in your hip flexors.

6. Look up! Staring at the ground can reduce the flow of oxygen.

7. Avoid favoring one leg, especially when leaping up big steps. Alternate legs for planting and pushing off.