How to run uphill without hills 🏔

Running uphill is one of the most effective exercises for developing strength and speed. It is usually performed on a hill of 100 to 200 meters with a incline of 5–7%. But not everyone has such hills nearby. Let’s find out how to replace hills 👇🏼.
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🏔 Stairs. When running up a hill, you regulate the length of your stride, but the ladder determines the length of your stride for you. This will help you refine your technique and develop the skill of running with the same stride length and frequency. By running up each step, you work on your stride frequency. Running through 1–2 steps engages more muscles. It is important to keep the pace to the end of the given segment and actively work your arms. Only run on stairs when it is dry outside.
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🏔 Alternating lunges in motion 8–10 times for each leg followed by acceleration. It is important to follow the technique: on lunges distribute the body weight evenly between the legs, keep the body stable and level, do not slump the shoulders.
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🏔 Standing on a support with hip extension 8–10 times for each leg + acceleration. This can be a bollard, bench or any stable elevation. The knee of the supporting front leg should not be higher than the hip joint, keep a right angle, try to push through the heel.
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🏔 Treadmill with hill running mode. Especially good in winter, when you can easily slip and get injured on stairs. Depending on your training goal, you can choose the angle of ascent yourself. For long stretches, the angle should be more gentle than for short speed runs.
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Running uphill or its alternative helps to correct your running technique and develop your running economy. Speed and strength parameters are improved, speed endurance and maximum speed are increased. This type of training and the selection of volume and intensity based on your training goal will help you progress in your performance.

Your training plan with OMY! Sports app contains hill running exercises. Choose the right way to do them to make your workouts even more effective.

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OMY! Sports Team