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ChiRunning on Hills Uphill focuses: First of all, when you're going to run on hills, be sure that you warm up on flat terrain for at least a mile before you start up so that you don't risk pulling any muscles. · Start running and settle in to your form, keeping your whole body as relaxed as possible. · When you approach a hill, short en your stride enough that you can keep that relaxed feeling while going uphill. Remember to shift to "low gear". Relax as much as possible from the waist down. As you start up a hill reverse the wheel of your armswing. Rotate your arms backwards and let your hands come up in front of you like an "upper cut" in boxing. (sorry about the crude analogy) · Shallower hills require less armswing and steeper hills require that you bring your hands more up in front of your face on the forward swing of your arm. · Keep your lower legs as relaxed as possible. Keep your heels down and soft en your entire lower leg. · Remember, you're resting and relaxing your legs on the uphills and using more upper body. Keep your cadence at 90 strides per minute. · On very steep uphills, run with your feet angled off to the side in order to allow your heels to stay down. Run with a short cross-over step and it will rest your quads and relax your calves at the same time. Switch sides every 6-8 steps. Swing your downhill arm and lean your shoulder into the hill. Downhill focuses: · When you crest the top of a hill, lean out over your feet to begin the descent. Get back into rolling your wheel forward again. Your upper body leans out the f ront while your legs go out the back. · Keep your foot on the ground as long as you can while relaxing your pelvis. · Keep your legs as totally relaxed as you can · Direct the impact to the backs of your legs, not the fronts. That's where your shock absorbers are. Land on your heels not on your toes · Don't let your stride get away from you and get too stretched out or it will be difficult to shorten it enough to do well on the next uphill section. Just use your lean to slow you down and keep your stride contained by bending your knees as your stride goes out the rear. · On really steep hills, dance and weave your way down. Get playful with it. Try not to tense up any of the muscles in your legs. Keep your weight on

your heels which will engage the backs of your legs. Drop your tailbone to your heels with an invisible line of support. Pick up your feet to run downhill...don't come down hard on them.

©2003 ChiRunning Danny Dreyer 44 Meadow Ave, San Rafael, CA 94901 Phone: 415-258-0727 Email: [email protected] Website:


Microsoft Word - chirunning_on_hills.doc

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