How To Run Uphill | Running Tips For Triathletes

Whether in a triathlon or a running race, you can't always avoid the hills. All triathletes should learn how to adapt to running uphill and here are Mark's top tips to help!

Many runners and triathletes avoid running uphill. However, come race day this isn't an option! Training on the hills helps building your strength and confidence as well as building your speed on the flat.

Here are Mark's top tips for making running uphill feel easier and make you faster:

- Posture - Stand tall and lean in to the hill. However, make sure to do this from the ankles and not from hips.

- Short steps - Shorten your stride and keep a quick foot contact. This will help keep you tall and pace you effort.

- Use your arms - Drive your arms straight forwards and backwards like pistons. Driving arms will help get over obstacles when running off road. Aim to keep them at 90 degrees angle and drive forward rather than across.

-Pacing - Focus on effort rather than pace to prevent going in to the red and burning out early on a climb.

Good luck and the more you run uphill the better it will feel!

Music:
BF - BREAKS WARRIORS

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[gtn]

Running uphill or downhill? Let us know your preference in the comments below 👇

[joelklingenberg]

It's crazy that you were able to shoot this video on the moon

[steveyoo]

"whew... that was tough...." (does outro not out of breath)

[ltendler]

Up is easily my favourite. Running down keeps causing me injury!

[Trenpy]

Very helpful video! Would also like to see a How to run downhill video :)

[frankducett]

It seems like our Australian and British-ish people have so much enthusiasm for sports.
I have enjoyed that spirit and approach to cycling and running and have benefited from their outlook for years.
Guess I should say "Thanks to you'll."
Frank the Yank.
🇺🇸

[garethpritchard]

Thanks GTN, tried the upright short quick step method on a hilly Parkrun yesterday and definitely improved my splits on these sections.

[thewanderingalbatross]

I can't believe I'm subscribing to this channel. Didn't get me GCN fix yet today.

[tree_Studio]

The real question is how do you do those mini teleportations between music beats? I prefer running uphill....hurts my knees to run downhill for longs periods of time.

[jpbari]

If doing long hills as part of a steady workout, I sometimes watch my HRM and try to get tot he top of the hill within a couple beats per minute of what I started the hill with

[jediyoda]

Arms - 90°pistons out in front, not across the body. Cool, will give this a go tonight. Please give tips on downhill running. My poor knees need your 🏃👍

[rugbyjc]

Will you be doing any turbo spinning videos like the GCN guys have done? If so, cannot wait for those!

[DeanGrove]

I run up a lot, but I always feel like when I do that, my achilles tendon get's a lot more iffy then if I'd just run on a flat course.

[andypaul]

I find Running downhill harder than uphill

[dt]

Literally just finished hill repeats before watching this. Did everything wrong. You win some you learn some.

[AndreiZholud]

Can you make video how to safely run downhill to avoid injuries?

[DeepakKashyap]

Hey nice video,
I'm from India I like your videos

[baobei]

I have noticed you are running on your forefoot going uphill. I have participated in trails and a sky race, and was told it would fatigue calves going uphill...and rather use most of the foot each stride. Truth or legend? Thanks.

[bikeanddogtripsvirtualcycling]

i spent the last 2 months focussing on my downhills as they always used to hurt my legs. i am several kph faster now

[kenchung]

The footage on the short strides uphill: won't it burn out your calf muscles when you tip toe up an incline?