There is no denying the benefits of running, but with variation in the trajectory you can reap massive benefits in terms of endurance, muscle strength, lung capacity building, or even training for your next run. Many athletes include uphill running as part of their capacity building.
Here are some key takeaways from running uphill:
Single workout for speed and strength
Running uphill yields the benefits of gaining speed and strength in just one workout. You don’t need to buy a gym membership to train your leg muscle groups i-e., quadriceps, glutes, hamstrings and calves.
All you need is the right technique and practice to enjoy the gains. Infact, every time you hit the trail you had to undergo different foot movements producing a diverse impact on muscle groups even if the trail is same.
Repetition and drill training on similar uphill trail produces different results for each muscle group in comparison to indoor gym training. Sprinting uphill improves speed while long distance trail running improves strength and stamina.
Running uphill is natural
It’s the organic and natural way to train different muscle groups. Being in nature rejuvenates the mind and soul. Mexican running tribe Tarahumara or Rarámuri, are well-known for their long-distance running ability. Their ultra-marathon runs are well documented covering 170 miles without stopping.
Most of Tarahumara athletes run barefoot or with a sandal called ‘huaraches’ with soles made from car tyres and a leather strip going between first and second toe just like a flip-flop and wrapping around the ankle. The Mexican running tribe natural environment for training is in state of Chihuahua and Copper Canyons region of north-western Mexico. Benefits of running uphill in natural environment is a proven fact that everyone should learn and adapt to train your muscle groups.
Running uphill improves heel strike balance
Heel strike is crucial for runners. To avoid injury, it is recommended to land on your forefoot or midfoot. Running uphill provides clear edge for runners to utilize their forefoot landing leaving lesser chances of heel strike injury.
As climbing stairs, your forefoot naturally lands first so is the case with running uphill. The natural flow of foot strike while running uphill . It also improves your running economy by increasing your lung capacity and reducing early fatigue symptoms.
Running uphill improve ITBS (Iliotibial band syndrome)
ITBS is a common injury that impact runners’ performance a great deal. The repetitive slam on knee and connective cartilage by overuse in endurance activity effect athletes the most.
By continuous running on flat tracks, one is susceptible to develop ITBS over time, restricting the performance to even just walking, that too with difficulty and pain in some cases.
Running uphill and training regularly is the answer for ITBS as the activity strengthens knee muscles and cartilage improving the symptoms gradually.
Running uphill burns calories faster
Even a short uphill run can burn more calories in lesser time. If you are looking to shed some extra pounds quickly, running uphill is the call. Fatigue is very common if you try to go too fast too quickly.
Always start with small steps with regular drills for capacity building. Keep a tracker of the activity and increase the pace and distance gradually. Nothing is accomplished overnight.
Running uphill adds flavor and diversity
Running uphill breaks the monotony a treadmill offers. It adds flavor in the form of being outdoor in varying temperatures and environmental conditions. The diversity of different trails not just add new sceneries, it also gives benefit to multiple muscle groups.
By gradual training on diverse uphill trails, your athletic performance skyrocket giving a boost in confidence. Being in nature burst the bubble of boredom with a significant change in mood and behavior.
Running uphill for mental strength
You read it right. Running uphill is synonymous to hiking having proven mental health benefits. A mentally strong athlete has a clear edge when it comes to endurance running for long distances. The hormonal surge achieved after running uphill is remarkable.
One of the significant benefits of running uphill is the change in testosterone, endorphin and serotonin levels. Good hormonal balance is critical for healthy body and mind.
Running uphill give us a sense of achievement
Reaching to the top give a sense of achievement to athlete. After all the struggle, the elevation gained with stunning views looking down, up, here and there one realizes it is all worth the effort. “Best view comes after the hardest climb” – Unknown
How to start Running uphill
After you have decided to start your first uphill run, it is recommended to start slow with following consideration:
- Stair climbing: Climbing stairs can give an idea about personal capacity. By starting with stairs climbing you are training and developing your capacity.
- Keep the target realistic: Don’t push too hard in the beginning. Attempt the first uphill run with manageable goal.
- Flexible outfit: Comfortable shorts, sports shirt and forefoot cushioning shoe is all you need to wear for better performance.
- Be optimistic: Always keep the end in mind. The end goal for running uphill is to develop endurance and train multiple muscle groups to achieve good athletic performance.
- Avoid dehydration: Best way to keep yourself hydrated is to drink plenty of water, but at the same time too much of water intake hinders the performance during running uphill.
- Keep nuts and dry fruit: It replenish the lost minerals and vitamins by giving energy boost after the rigorous run.
- Time selection: It is important to pick an appropriate time for your activity as going out in scorching sun during summers could turn out to be not so good idea. Best time is early morning or later in the evening before sunset.
- Running downhill: It is not just going up the hill, eventually after reaching the top one had to come back. Downhill running would engage different muscle groups then running uphill. Hip flexors and Achilles tendons gets the attention during your return.
- No pain no gain: Bear up the pain and keep stepping forward and it comes the time when pain becomes ‘no suffering’.
- Rest and recovery: Take regular breaks. Every individual is unique, so is their capacity and energy levels. It is your own personal judgement to decide when and where to stop.
Conclusion
With so many benefits of running uphill and your ability to start off is just a decision away. Apply the right technique and achieve the better version of you. Be mindful to always be thankful for countless blessings. Your ability to go for running uphill is one of the greatest blessings. Last but not the least; Listen to your body!