Cross Country Tip

Running Tip: Hill Runs

There is a reason why many of our cross country camps incorporate hill runs in training sessions. Aside from the aesthetic aspect of it, hill runs can improve a runner’s endurance, speed, power, strength, flexibility, breathing efficiency, etc. Here are a few tips for running hills.

For more tips relating to running, visit Nike Running Camp’s Coach’s Corner.

Uphill Form

• Keep your chest straight and open.
• Keep your head in front and looking straight ahead.
• Your arms should be pumping straight forward and back.
• Raise your knees higher off the ground.
• Keep your ankles straight and flexed.

Downhill Form

• Keep your chest up
• Keep your head straight and looking forward.
• Slightly extend your stride
• Make sure the middle of your foot contacts the ground first.

Pacing

• Maintain the same pace throughout your run.
• Don’t use too much energy early and burn out.
• Focus on maintaining the same effort regardless of speed.