Most runners’ natural reaction when they start running up a hill is to lean into it, usually by bending forward at the waist. Although some degree of forward lean is necessary when running up a hill, a lot of people lean too far forward, this negatively impacts your uphill running ability in several ways:
 

• Leaning forward inhibits your ability to flex your hips and drive your knee up during the “swing” phase. You can prove this to yourself right now by standing up straight and lifting your knee towards your chest using your hip flexors, then attempting to do the same thing if you bend forward at the waist. Note the small but noticeable increase in difficulty. An excessive forward lean shortens your hip flexor’s range of motion, hurting your efficiency.
   

• Leaning too far forward inhibits your ability to produce a powerful “toe-off” during the “drive” phase of your gait. To push off the ground and take advantage of the additional energy stored in your calf muscles, you need to fully extend your leg straight behind you which is achieved most effectively when your upper body is not slanted forward. When you “stand tall” when running up a hill it makes it easier for your glutes to extend your leg behind you.
   

• Finally, a forward lean also throws your body off-balance by moving your centre of gravity too far forward. Without getting too detailed, this makes it harder for your glutes to drive your leg backwards by increasing the leverage they have to overcome. The positioning of your centre of gravity will also come into play when it comes to running downhill, so don’t forget about it.
   

Helpful mental cues to maintain proper uphill form:
 

• Although you will have a noticeable forward lean when running uphill, it’s helpful to think about “standing tall, chest lifted” when you run up a hill, since you’re unlikely to be leaning too far back. This is one of those mental cues that, while technically inaccurate, is still very helpful.
   

• Other helpful cues include "lift your knees and drive through your glutes” which reminds you to focus on using your glutes to power your way up the hill and extend your leg fully behind you.
   

• Finally "eyes up", this helps you keep your head lifted and helps avoid bending over and collapsing through the chest - you need all the oxygen you can get!

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Once you have done your 10km race and have your time, you can now find out what your real and current 10km and 5km paces are using the VDOT app. You will be working to these paces within the Monday morning track sessions going forward. 
 

Download the VDOT App:
Apple App
Android App 
 

1. Select Distance: enter 10km

2. Select Time: enter in your time you did for your 10km

3. “Calculate”

4. SWIPE across TWICE. This screen will show you your min/km paces in the 3rd column. This gives you an idea of what paces you should be trying to hit during your Monday morning track sessions where we do 5km and 10km pace work.
    

If you don’t have GPS watch, use “perceived exertion” and your breathing as your guide:

• 10km pace: Uncomfortable running, you are working hard but you could say the “odd word” if having a conversation. You can hold the pace for the duration of time.

• 5km pace: Very uncomfortable running, shouldn’t be able to talk, breathing hard - but you aren’t running “all out”.

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