With the Around the Bay Road Race days away runners are well aware that “THE” hill, as in Valley Inn Rd has returned. I spent Tuesday morning with the team from CH Morning Live chatting the race and sharing tips to rock the hill. Watch it here and read my 4 tips to conquer the hill below.
Four tips to dominate your next hill workout.
1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.
2. Keep your head and eyes up. Dropping your head leads to a slouch in your form and restricts how much oxygen you can take in. So instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.
3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.
4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.
What are some tips and tricks you use to power up a hill?