It’s raining marathons! With hill running becoming a fad this monsoon, it’s a great time to fall back in love with running amidst nature during this season. But running on a trail is more than just skipping a few muddy puddles. It requires high levels of endurance and proper technique to successfully scale the ascent and mark your descent. It involves a lot of climbing up and running down slopes, meaning you need to get your legs working double hard. As with any form of exercise, some care must be taken to ensure an injury-free run. Here’s what you should look out for when going hill running this monsoon.

Going Up

A major part of hill running involves climbing. Start off slowly and steer clear of tracks that are too steep.  If you are struggling to find a suitable spot, walk it up instead of quickening your pace and try to get to an easier part. Keep in mind to never run uphill, as this will only add to wrecking your legs.

It’s better to stay safe by combining spells of walking with your run if you are unfamiliar with the terrain. Slowdown on turns like you would when driving. Walking is another excellent way of strengthening your thigh muscles and quadriceps, especially when you are doing it at a brisk pace. A brisk walk up hill is as good as a fast jog on a flat terrain. It will keep you energized and burn a lot of calories.

Prep for it:  Add a bit of incline to your workout on the treadmill. The instant increase in the heart rate makes you burn more calories, and get used to running on a slope. The incline also targets the thighs, hamstrings and butt areas, which also need to be strong for a painless hill run.

Squats are the easiest way to get started on glute and thigh strengthening, especially if done with the right form. For your home workout, you don’t even need weights to get going.

Climbing Down

Running downhill fast is a great temptation, and unfortunately, one that leaves too many novice runners taking a tumble. Go slow; hill running takes a lot of practice, and it’s never like that superhero movie. Even if you aren’t running downhill, the act of carefully balancing yourself on possibly slippery slopes is a great workout for those quads, glutes and your hamstring. If you can begin brisk walking when coming down, you will get a fair bit of idea of how the slope responds. Prepare for the descent by walking first and then running after the first few hundred metres.

Prep for it:  Glutes aren’t as active as other muscles during routine activities, especially if you are sitting for long periods. You need to isolate your glute workouts to target them. Tight hip flexors can inhibit the firing of glute muscles. Do this stretch after every run. Step forward and lower your back knee. Keep your knee over your ankle. Hold for 30 seconds on each side.

If you plan on running any hill marathons this monsoon season, then you will have to train right for it. With the Mobiefit RUN Starter and Elite programs we will train you to master your pace, whether you are a beginner or experienced runner. These are specifically designed for runners keeping in mind their levels and body types. The programs will also include a diet plan designed by Nutrition Expert Shwetha Bhatia that will help you to match your runner’s appetite.

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