If Rwanda is called “the land of a thousand hills”, Uganda could legitimately clame a similar name. The capital city, Kampala, is perched at 1000 meters high in average, the top of some hills exceeding 1300 meters. Originally built on 7 hills (now it has spread on many more), there is basically no way to escape hill running. No need to mention then that the first runs were challenging: out of breath and taking breaks after every slope, it took me a few weeks (even months for some slopes!) to get used to it. So, how to survive hill running? Here is what I applied for almost two years in Kampala, to make the most of it and (yes, one day, eventually…) enjoy those hilly running sessions.
Pros and cons of hill running
Well, let’s start with the bad news: on the top of coughing up your lungs, hill running comes with a series of risks for runners. Running down, especially on tarmac roads, implies a lot of contraints on your legs to brake and support the body weight, and a bigger impact on your muscles, joints and bones. Hence, an a higher risk of suffering from your knees (patellar syndrom, IT band syndrom), shins (shin splint, stress fracture), tendons (tendonitis), etc etc… 🫠
However, by improving your technique and posture, building up your muscles, and training gradually, you will greatly decrease the probability of injuries 😀
But let’s see the glass as half-full here. Hill running is a champion training which comes with many benefits. You will improve your cardio, your endurance, build strength, improve your stability… Running on the flat will feel like a piece of cake after that.
Stride and posture
Here are some tips to improve your technique when running on the slopes and reduce the risks of injuries:
Uphill:
- Adopt shorter strides and a higher cadence (number of steps per minute)
- Bend slightly forward
- Run up on the front of your feet (almost on your toes), and place your weight on the front of your feet
- Look straight in front of you (don’t look at your feet)
Downhill:
- Control your speed, don’t just let it go down the slope (braaake!)
- Look a few steps forward (still don’t look at your feet) to anticipate and reduce the risk of falling (especially if not running on the road, but still, beware of the potholes!)
- Make short and fast strides. Keep your stride under your centre of gravity to avoid over-striding (which is bad for the joints)
- Bent slightly forward (and not backwards, as we tend to do) to “enter” the slope. Ideally we should almost be perpendicular to the slope but I find it way too scary
- Swing your arms naturally, keeping your elbows close to your body to improve your balance
Building those glutes
As hill running is more strenuous for your muscles, it has to come with some specific muscle strengthening both to prevent injuries and improve your performance. Quads, hamstrings, glutes, calves, psoas make sure to integrate at least 1 session during the week to build up those muscles. I tend to favour one-leg exercises as they are more effective (they reproduce the contraints of running) and also reinforce balance and proprioception, which are keys when running up and down. I particularly like Vlad Ixel’s short workouts that are targeted for trail and hill running.
Besides, having a strong core is also essential for running, and even more when hill running to keep a good stability and protect your back. So don’t skip your core strengthening session either!
Surviving, making progress and enjoying hill running
I didn’t want to use the words hill interval training in the title not to make it too scary but… That’s what we’re gonna talk about here 😏
Not only is hill running tougher for your legs, but also for your cardio and your lungs. It was actually the hardest part for me when I started running in Kampala. I had to stop in the middle of the slopes because I was rapidly out of breath. But with training, I could run longer and longer and when I was finally able to complete a long slope from the bottom to the top (that one behind Acacia mall rhaa) I had rarely felt so proud of myself.
I took advantage of squatting staying in Kololo for three weeks to do a few hill interval training sessions which would strengthen my cardio and lung capacities. It’s basically similar to a “normal” interval training session, except that you run uphill during the workout interval and downhill during the recovery interval. I usually did 30′ uphill and 45′ downhill because you need more time to come back to the initial point and repeated for 5-6 times. In any case, chose a long slope so you won’t reach the top too fast. The slope shouldn’t be too steep either. Add a 10 to 20 minutes run on the flat (that was hard to find somewhere flat in Kololo lol) as a warm-up and cool down, and that’s it!
And if you’re tired…
Wherever you live, you will always find some flat areas. In Kampala, I was either going down to the golf course and Nakasero, either doing circles around the airstrip, upper and lower Kololo terrace, and golf course road. But you may find a running track, a stadium, circling the top of a hill… If you’re tired of hill running, don’t give up!
And you, what are your tips to survive and enjoy hill running?
Sources
https://athleexplique.fr/courir-en-descente-comment-le-faire-correctement-conseils-dentrainement/