Tips for proper uphill and downhill jogging

When I start regular training after a break from running, I often do hilly and undulating runs. I also do stretches that challenge my body and muscles with the inclines and descents. The repeated changes between uphill and downhill running are varied and train muscle groups that are often neglected when running on flat and fast 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 less than when you run on flat ground. Running uphill is also more relaxing for your 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 on the balls of your feet. If your body is leaning forward, your center of gravity is positioned more favorably towards 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 runs: Although it’s downhill, running downhill is more strenuous for the muscles. With every 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.

I also have to try to roll down without putting too much strain on myself. It helps to increase the step frequency and to walk in small, springy steps. Contrary to the common image of leaning backwards with the upper body when walking 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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