How to improve your uphill running and speed for trail races and ultramarathons
- Shaving off time uphill does not just benefit the climbs, but also makes you more efficient so you have more energy on the flats and the downhills too
It goes without saying that if you go uphill faster, your overall race time will drop. But the benefits extend beyond just shaving seconds off your ascents. If you become more efficient on your climbs, you will have more energy to exert on the flats and downhills, and reduce the risk of injury.
Here are ways to improve your uphill running, by training and also by mindset.
Hiking is not shameful
It is far more efficient to hike the uphills than to beast yourself by running them. So ensure you are factoring in hiking into your training so your body is used to working the right muscles at the right heart rate.
Training to hike means practising techniques, too. Try putting your hands on your thighs and pushing with each step to spread the load across your body, not just your legs. Practice hiking with poles as well, if you intend to use them on race day.
Interval training
Hiking and walking is more efficient on race day, but that does not mean you should neglect high intensity workouts. By running intervals, you will be able to push your pace uphill in training as the breaks allow you to recharge.