How To Run Uphill | Running Tips For Triathletes
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- čas přidán 22. 07. 2024
- 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!
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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!
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Running uphill or downhill? Let us know your preference in the comments below 👇
Short but all you need to know i love your videos
Georg Greisberger u
Definitely uphill because downhill hurts your legs
Downhill causes blisters under the ball of my feet due to the friction. Uphill gives me sore quads so I’ll go with uphill.
Trick is to get a slight lean forward and let your legs do, holding back causes you to land on your heels
It's crazy that you were able to shoot this video on the moon
Cartier Pham haha.. Nice one
Joel Klingenberg I don't know if you're joking but this is obviously on Mars.
Lanzarote?
"whew... that was tough...." (does outro not out of breath)
If only you could see the moment the take finished....big gasp ;) Mark
Up is easily my favourite. Running down keeps causing me injury!
Thanks GTN, tried the upright short quick step method on a hilly Parkrun yesterday and definitely improved my splits on these sections.
I can't believe I'm subscribing to this channel. Didn't get me GCN fix yet today.
Very helpful video! Would also like to see a How to run downhill video :)
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.
🇺🇸
Great easy tips. Thanks
Will you be doing any turbo spinning videos like the GCN guys have done? If so, cannot wait for those!
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 help...... 🏃👍
It a great help thanks...
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.
That's Mark's little secret!!!
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
Hey nice video,
I'm from India I like your videos
Can you make video how to safely run downhill to avoid injuries?
Just started running 🏃🏻♂️
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.
I find Running downhill harder than uphill
WHAT HOW
Cause you don’t lean forward going downhill.
The footage on the short strides uphill: won't it burn out your calf muscles when you tip toe up an incline?
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.
I didn't see you comment until I scrolled down I'll repost here. "Stuffed up big today. Ran flat footed (heel touching bitchumem) up a steep hill today and a small part of my right calf muscle was like a rubber band that snapped. Never trying that again. Could hardly walk home. So angry with myself." - That is what I thought it would be more efficient and put less stress on the calf muscle overall but I have obviously over stressed a certain muscle group. It literally went twang.
What happens when running up Helvellyn...? Nothing can prepare for that...
how do u choose running shoes?
i spent the last 2 months focussing on my downhills as they always used to hurt my legs. i am several kph faster now
i think logically you should use your profile muscles asn it reduces the angle of the effort.
Do some more swim workout videos
Literally just finished hill repeats before watching this. Did everything wrong. You win some you learn some.
great tips but what about hill drills. The top mountain runners in the UK have little profile so we never get too hear their tips. Its different in the US but quality views are hard to find. I wish someone could actually compile some science on it and tips from Pros!
What shoes are those?
No ON Runner shoes?
I somehow prefer running up hills than on the flats. Is that normal?
I like riding uphill than on flats so I guess that's normal.
Ashkan Ahmadi nice!
Stuffed up big today. Ran flat footed (heel touching bitchumem) up a steep hill today and a small part of my right calf muscle was like a rubber band that snapped. Never trying that again. Could hardly walk home. So angry with myself.
What shoes do you run in?
Looks like Adidas Adizero Adios 3
New Balance Reebok or Nike just make sure you pee in them 4 extra electrolytes. It's like jet fuel for your feet
I've heard that a 90mm high rear wheel is faster than a full disc wheel in real life(so on roads instead of a windtunnel). Can you guys test that? A 90mm isn't as heavy as a full disc, and when the wind comes from the side, it doesn't catch the wind as much, so it is possible, but on the other hand, when wind is coming from straight ahead, it is less aerodynamic as well....
is that Lanzarote??
Yes good spot. The landscape is pretty distinctive out there!
You guys must have crushed out alot of content to justify going that off the grid
Might've been useful to include how to run downhill too.
PLEASE dont reuse the same 10 second music loops that GMBN just can stop using after three years now
Is this dude on Mars? Lol
Hi
Hi Charles 👋
Global Triathlon Network 😁
Where are you running??? Mars??
Running up the hill and walking down with some marijuana
I'm 12 and I do 5k in 19:05
Good Job...but take care of your body. Your stil jong and groing
Impressive... don't wear out your knees now though.
But now 18:30
shin splints? I can never get rid of them.
Sorry to hear that. We will be doing some body maintenance and conditioning videos that will hopefully help you. Thanks, Mark
Why am I taking advice from Kermit the Frog
im sorry, but i don't believe that your run was hard in this video. why? because your t-shirt is still dry
bikeanddogtrips solid wind that day 😊
bikeanddogtrips he runs a 15 minute 5k. he only "sweats" in his wetsuit.