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How To Run Uphill Faster || 5 Training Tips to INSTANTLY Improve Uphill Running
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- เผยแพร่เมื่อ 14 ส.ค. 2024
- In this video I discuss how to run uphill, how to improve your uphill running, and how to run uphill faster. I give workout ideas, form suggestions, strength exercises, and training tweaks to optimized your uphill running performance. This includes uphill threshold training, hill sprints, vo2max workouts, and muscular endurance exercises. I have been making these changes to my training over the last few months, and I've noticed a big difference in my performance in uphill workouts and races. I hope that you find this video useful!
00:00-01:20 intro
01:20-02:32 hill strides
02:32-03:44 magic exercises
03:44-04:43 hill workouts
04:43-06:06 uphill threshold
06:06-07:20 proper form for uphills
07:20-08:00 outro
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You are my current hyper fixation and I’m not mad about it. I’m so inspired by you and the emphasis you place on training to perform. It helps to shift focus from other things
I am not mad about it either haha. I'm so glad that it's helping shift the focus! Training is for performance..very intentional, and not just exercise!
Thank you, thank you, thank you for not gatekeeping training plans within the sport of running Allie!!! Besides being awestruck at the beauty of your running stride form, we want guidance on ways it can be slightly achievable for ourselves, lol!!! But your stride will still be the best and we'll still admire it!
You're so welcome! I'm always happy to share and be a resource for people looking to improve!
Hill repeats are my fave workouts. I use them to attack hills during races. VO2 max workouts are brutal. Just did a VO2 max test at Dexafit & scored superior for a 40 yo. BTW I'm 61 yo. Thx for the great tips, Allie.
congrats on the great vo2max test!
@@allie_ostrander Thank you, Allie :-)
You are the most though running coach I have ever had. For sure, the cutest also. Thank you.
My HS cross country coach would always tell us "hills are our friend." Now, I tell my cross country athletes this!
hills are friends, not foes
Thanks for inspiring me to get my hill workout done today. Did the Hill Thresholds and the Hill Strides. Next up David Roche’s 3 minute mountain legs. Whooo hooo!!! You’ve got a great coach.
the 3min mountain legs and the 10min ultra legs are staples for me!
And I’m sore today because of them!! Yeah.
As a senior, hills are great...endurance, Stamina, and speed. For those those who can do so...Adopt a hill and make it yours. Practice floating down with good form. Belly Breath as the form was mentioned~ a "Very good video." (The longer your race distance, maybe....a longer hill, and if in nature..compounded benefits~~)~
Yes, I completely agree!
@@allie_ostrander !!Keep at it~make race day-pay day!
Been doing hill strides ever since David and Megan told me to in their podcast. Love them!
yes, they have such good advice in their podcast!
F hills. They hurt. Bad. But I do them because I love the results. Glad you're talking about this.
I’m training for my first ultramarathon and this is super helpful! Saved the video, can’t wait to implement some of this in my training ❤
Love watching these! They're very informative, and it's kind of cool watching what the pros do during their training routines.
Hills are my fav. Hillzzzz for life! I’m getting more into trail running and this video was a great resource!!
These are great tips. I learned something new today! 😊
Hill striderooniesss are definitely something I'm going to try. I just need to find one with a good gradient. Great advice! GEORGIE HILL RUNS :D
Georgie has been working on his hill fitness of course.
Thank you Allie!! Definitely saving this one!!
yesss, so glad it was helpful!
Thank you for the great advice!
i really love this style of video, really informative for people that are taking training blocks seriously. thx for sharing and shoutout to david roche. Can't wait to see you on ultra podiums!
I live in hilly northern Virginia and run hills every day either on the road or the trails. Running hills during my training helped in my last marathon (Richmond Marathon 2023 on Nov. 11). There were smaller hills (more like slopes) in the marathon and while others were struggling up them I powered up them as they felt easy compared to the hills I normally run. Thanks for your counsel and good demos of exercises.
I'm hoping to have a similar experience in my upcoming races!
Love your work, AllieO! You are so helpful and informative, and easy to listen to. I am a regular listener of the SWAT podcasts so I am so glad you have hooked up with David Roche.
So good. Lean forward on hills - I never knew! I was trying to keep that hip-forward form and inadvertently stayed very upright on hills. Really appreciate your advice.
Thank you thank you!
I used to do the same thing! Obviously you don't want to let your hips sink too far back, but a slight forward lean is good!
Great advise and thanks for sharing. Hopefully kids that watch this will share it with their coaches
Yes, hopefully so!
Hills are always gona be a challenge, but the best conditionong training for us runners, thanks for the good advice Allie 👍 really enjoyed the video
So true!
thanks as always for being so generous with your running tips. They do really help every day runners improve.
glad they help! always happy to share!
Great ideas!! What does your pillow say? ”Responsibility saddens me?” I recognize the artist!!
Thank you this sooooo helpful!
Great informative video, thanks!!!
Very good video, thanks!
This video is a must see for every runner 👏🏽👏🏽
Motivation for my mid-week hill work. Thanks for the excellent video & "magical" tips, Coach O!
Yes, go crush that workout. I'm sure it will be "magical"
Great timing for these tips! I was thinking recently about improving my hill running so now I'll have some things to work on!
Excellent as usual
Thankss!I'm starting XC i think this is going to help me do muchh!❤
I'm so glad!
Thank you for the advice. Since most of my races are hilly and some are quite steep. Train hard Allie!
Yes, no problem. Good luck in your races!
Awesome. Thanks for the advice video Allie. Around Sep next year will return to Arcade Gaming first time in months when I have the chance to visit CA to knock out the remaining Dave and Busters SoCal Locations: Long Beach, Torrance, Northridge, Thousand Oaks, and Rancho Mirage(Palm Springs) halfway completing the Dave and Busters SoCal Arcade Games Challenge trying to get arcade jackpots in different arcade games. It won't be cake walk in the park. Not sure how rusty my Arcade Gaming Skills is, but I got this. Not giving up that easy.
Wow that was great video and informations 👍🏻
thank you!
Very helpful, thank you for being so open and sharing your knowledge. It is helping me and others much more than you might even think. Keep it up, I absolutely love following your journey!
yes, I would never gatekeep!
Awesome video! Love these changes.
Are you still going to Richmond for USTAF Cross Country Championships in January?
yep, that's still the plan!
Thank you for sharing so much about your training. I enjoy the training videos and then getting to see you put your training to work during races. I don't get to run hills very often since I live in Florida. I am traveling to Hawaii soon and will be cycling up Mauna Kea (13,8000'). I use a smart trainer to train for climbs like this. My favorite part of the video was Georgie doing hills with you.
Yes, being in a flat place definitely makes it more difficult, but, as you said, a stationary trainer or treadmill can be such great tools!
Love, love, love this! Thanks for sharing!
glad you enjoyed!
Love the tips. I still hate hills but know it helps a lot.
Absolutely awesome coaching on doing hill repeats! With your technical knowledge you could do an outstanding clinic, and would make an awesome college or professional coach.
Seriously ....you gave the best presentation on hill running in such a short time, that was better than any article I have read in the holy writings of "Runners World". In a readily understandable manner you shared of the grade, time for each interval, and the number of intervals, along with demonstrating excellent form, and gave a nice presentation of stretching and other exercises to promote strength and endurance of the muscles that are key for uphill running. Well done, and I am going to follow your teachings.
This is a video that every runner should watch, including the best professionals. BTW running 8 minute pace on a 5% grade....that is pretty darned good.
Oh yes, I do have one helpful hint for running faster uphill....have a restroom at the top of the hill when you are doing hill repeats, about 60 minutes after having a fine meal from Taco Bell!
I ran 4 slowww miles today, but had a good finish, and am building back.
Great video! Keep running well Allie O!
Thanks for much for the praise on this video! I'm glad you found it helpful. And congrats on your 4 mile run! Progress!
Love these informational videos because I need all the help I can get! 😂
haha glad it's helpful!
Thank you so much for this information! Definitely going to utilize this in my training. As always, love your content! 💕
Thank you for watching!
Thank you so much. This was really really helpful.
Hills pay the bills !
yes they do!
Thanks for sharing!! Keep Grindin'
Great video Allie! Awesome info!
Glad it was helpful!
Love your Videos! This one is so informative! 😊
Allie - Thanks for the tips. Do you use the Cybex Arc trainer like Parker Valby does? She only runs 30 miles a week on the road and the rest of her training is on the Arc trainer. I'm curious about your opinion.
Used that a ton in college! It’s great cross training.
Thanks for sharing - it is great learning!
Hills pay the bills!
Very cool! I added in uphill and downhill strides over this last training block and I liked how they just hit me differently and really help develop the neuromuscular system even more than just flat strides alone! Thanks for the tips! I will have to try a long threshold hill tempo now!
Are you gonna do gate river run again next year??? Hopefully it won't be so hot and humid this time! 😄😄😄
Ok. Bookmarking this one for when I can do some real training!!!
Thanks for these suggestions.
Thanks! Loved this video!
+Allie Ostrander, many thanks! This was very helpful, and I was really looking forward to it.
glad that you found it helpful!
Nathan Pyle pillow!!!!👀
of course!
Thank you :)
Great stuff!
This hill training will most definitely prepare you for the 2024 mountain trail season races...and I can hardly wait!!
Great. Thank you for the explanation. What about stairs, or a climbing stepper fitness machine or whatever that's called? I mean as a training for the steep parts, where you hardly can run, or can hardly run, or whatever.
Yes, I think that's good for practicing for mountainous terrain where you'll need to hike. I use that or walking on the treadmill at a 15-20% grade as cross training methods. Those are great for preparations for trail races!
I have a 3 mile uphill run that I like to do once a season, but would you suggest doing it as much as once a week or every two weeks? I don’t mind running uphill, but definitely want to get better at it! Keep rocking! I love your channel.
Good video. Lots of content.
Hills pay the Bills!
WOOHOO!!!!!!!!!
I'm a college runner in Pittsburgh, and I grew up here where there literally isn't a 1 mile stretch that is flat (except right next to the river). Uphill running for me is just... running. :)
sounds like we should all be taking hill advice from you!
@allie_ostrander nah, you are definitely the expert here! But the only thing I'd recommend is strengthening the anterior tibialis if you're increasing hill training because that muscle can get overworked if it's not strong enough from the increased dorsiflexion (shout out to my strained left anterior tib).
hey allie, do you prefer the kjerag or the tomir? is the tomir an ok daily trainer for winter-y roads?
I prefer Kjerag for short runs, workouts, and races. I would wear the Tomir for longer or very easy runs.
Pls how to run downhill!!!!
Um...is nobody going to say anything about Cobra Kai @5:09 being in Seattle? I'm Miyagi-Do and Eagle Fang forever.
What is the most easiest workout that you do?
If you can’t say, no worries. Just wondering why Ari isn’t coaching you anymore?
I just decided to go with a coach that had more experience with trails. Ari is great for track and roads, but we realized that we were kind of winging it when it came to trails. I brought David on because of his expertise and experience!
Hi Allie! I’m awfully curious - this is a bold question but I wondered for athletes such as yourself who are individual and not necessarily part of a team (such as your former team Brooks Beasts) , who pays for the coaches? Does your sponsor(s) do that or do you handle that on your own? Obviously coaches like David need to pay their bills too. Also if this is private then no worries of course!
Be runnin' up that road
Be runnin' up that hill
Be runnin' up that building (yo)
Say, if I only could, oh
Hope you're doing well. 😉
we are all run-in up that road..
Kate Bush is so amazing! Thanks for that one.
What does the pillow say?
"responsibility saddens me" lol
😂😂 That’s the only way I can run. I live in Vermont. Love my hills but still suck at running.😂😂 I’ll start strides. Ugh.
It is so hard to improve at hills! I think they will always be hard, but hopefully I can get over them faster haha
Anywhere. Anything. Anyone. Marine Corps shit translates to running.
6:55 taking smaller steps is incorrect. The forward lean and hill will automatically make you take smaller steps. If you consciously take smaller steps, you will actually work harder to keep momentum.
I agree that you'll automatically take smaller steps on an uphill, but I need to focus on it too. If I don't, I find myself trying to push off the ground harder to make progress and I end up almost bounding and wasting a lot of energy. But if you don't need to focus on that, then certainly don't!
Comment
I started Boho Beautiful Yoga get past my plateau.. lol
I run hills because you need to do the runs you hate the most.
true true
Prediction: By age 35, you'll be a coach at a division 1. Do you think you could handle a squad?
I did some coaching at Seattle Pacific University, and I really enjoyed it, but it's definitely something I wouldn't want to do until I'm retired from competing myself.
Hills pay the bills….. $
yes of course
LOve you still but I need to disagree entirely with this focus... yet. it is your right to try anything you wish. Good luck.
you are certainly entitled to your own opinion. If I may ask do you disagree with the focus of this video or the focus of my training or racing?
To begin with I am shocked you are responded. Hill work or should I say hill repeats are nothing but a big problem in the long run. Just like doing the same thing on a factory line with your left arm for the entire day. I would never prescribe that kind of work to any athlete I've ever coached. I suspect it is and invitation for injury. Do the hills but enjoy the up and down motion of a circular type of run on trails. Recover. Do it again. Give yourself more recovery time just in general. You are such a hard worker. It does not take that level of work to make it onto an Olympic team. Take some more time for yourself. DO NOT LOSE THE JOY! I say this because I have coached seven Olympians, mind you that has been in Canada. I am a self-proclaimed expert in movement, running movement. You do that so well already. Suspect you do not need to get any stronger, you just have to figure out how to get faster. That's the challenge for any coaching team. Good luck. I love your videos and your personality. You are refreshing and a delight.
@@petergrinbergs8416 Thanks for an opposing view. Stronger vs. faster is something I have been trying to figure out myself as well. In general it is obviously a question of running goals. Allie's stated goal is to get more into (long distance) trail running which is predominantly about endurance and (climbing) strength and not pure speed. She is apparently not aiming for anything like Olympic track running if I am right, which must be because she does not fancy her chances there. As an outsider I am not sure how she would hold up against her peers right now in that area.
As far as my training goes, I have been adding calisthenics and bodyweight leg routines and strides like the ones David Roche advocates. I have not been doing them long enough I think to notice a definite difference. I do lack in pure speed IMO which is a challenge anyway being over 50. Am doing two track workouts per week which to me is super important for training and maintaining any kind of speed. Earlier I thought I had to do high mileage but that never worked out. Oh yes, I have been running barefoot/ minimalist footwear since 2018 and it has been a game changer.
@@petergrinbergs8416 thank you for the thoughtful comment! I appreciate your concern, but I actually do LOVE the hard work. it doesn't burn me out, it brings me joy!
@@petergrinbergs8416 I am really curious about your opinion on the Feed the Cats methodology by Coach Tony Holler. I became aware of it just a week or so ago and it is a huge breath of fresh air in my opinion. I think there are many takeaways for distance runners and I know it will change the way I train and race.
Hills pay the bills!