Tips for proper uphill and downhill jogging

When I start regular training after a break from running, I often do hilly and undulating runs. Routes that challenge my body and muscles over and over again with the inclines and declines. The repeated changes between uphill and downhill running are varied and train muscle groups that are often neglected when running on flatter and faster routes. But running on hilly terrain requires a running style that is adapted to the terrain.

Uphill running: If you run uphill, the muscles of the front of your thigh and calves as well as your upper body are put under a lot of strain. On the other hand, the impact forces when you step are lower than when you run on flat ground. Running uphill is therefore more relaxing for the musculoskeletal system. For these reasons, it is ideal for getting back into running gently after a break or after an injury.

It helps to shorten the length of your stride and increase the use of your arms. The steeper the climb, the shorter your strides become and the footprint shifts towards the forefoot and the balls of your feet. If you lean forward, your center of gravity is more favorable to the hill. At some point, however, it is better to walk than to run. Studies show that marching is more efficient on slopes of 30 percent or more.

Downhill running: Although it is downhill, running downhill is more strenuous for the muscles. With each step, the leg muscles have to absorb several times the weight of your own body. The eccentric muscle contractions cause small damage to the muscle fibers, which often leads to muscle soreness – especially when I run downhill as fast as possible.

So I have to try to roll down without putting too much strain on myself. It helps to increase the step frequency and run downhill in small, springy steps. Contrary to the common image of leaning backwards with the upper body when running downhill, it should be bent slightly forwards. Here too, the arms can help to improve coordination.

Maja Neuenschwander is a running expert and former top athlete. Today she works at Swiss Olympic.

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