One thing I've never forgotten from my cross-country racing days is to keep my eyes on the trail about 3 feet (1 meter) in front of me. Don't look at the top of the hill. Your brain will freak and see only the hill. Keeping your eyes "close to your body", as you're doing with arm and leg movement, will trick the brain into thinking the trail is flatter than it is. This makes a huge psychological difference to me.
Lean forward, stay on toes, keep small tight armswings, shorter steps with higher cadence and bounce up the hill. Thanks for the training for uphill training.
What I really love about your videos is that they are on the point and all the workouts are easy to follow. Keep it up, it's a lot of good work, I really can't believe it's free because its way too good to be free 😉
This was really useful! I don't do marathons or races, but I do live in a very hilly and mountainous place (appalachian mountains) and this'll keep me from wearing myself out walking around town. thanks!
Glad RUclips just suggested this video. I've been Trail running for 15 years and most of the technique was learned by experience but even so your video summarizes it perfectly and you give great insights on training. Subscribed
I never thought about arm position in relation to heart effort , thanks! You videos are always full of great information and plenty of laughs. Love them!
Vlad, it’s the little things in life that makes a huge difference … Usually your videos are very practical, about beneficial strength training and consistency, which is obviously at high importance level, but this video, is different. I tried your recommended technic and I must say, I find it revolutionary, on both trail and road alike … When I first saw it, I thought to myself, REASONABLE & LOGICAL, but what’s the catch ? Then I tried it and I must admit, NO CATCH ! This is really a top of the line advice, thank - you - so - very - much !
Hey Mr Vlad.. I loved this. I m a naturally strong uphill runner and have been training uphill to be better. I "think" that I cansteal a LOT of time from stronger runners there.. I ll be using ALL your tips. Funny you said :" anyone can hike uphill" at the end. That s what I think bout downhill. But ive been working it anyway cause i seem to have irregularly high HR downhill. TY for the # of repeats within race year schedule, very good info. Ima try n place the best I can in September m8. been training since January for it. LETS GO BRO
Thanks. I am training for an ultramarathon race the upcoming summer and have been walking up a hill and running down. I am now in a shape that I can start running up that hill, not starting running in the steepest part of that hill. The video was very good and informative. Again...THANKS! /Thomas Lummi
Hey, thanks for the awesome video! As a trailrunning newbie I struggle a lot with my heartrate just flying through the roof as soon as I run uphill... would you still recommend those training methods or rather build a solid base with some Zone 1/Zone 2 road running? Cheers
After watching your uphill and downhill video last night. I used your techniques on a trail run today and got a PB on an uphill and downhill segment (that I have completed 153 and 38 times respectively). I need to remember to go harder in sections even on easier runs to condition for ups and downs.
@vlad thanks for the video. Ironically I reckon after a few years of ultras I recently nailed the technique of runnable uphills and it was exactly what I just got from your video too. I was wondering though…..I’m not as sure for technique on steep hiking. Particularly technical. With the added energy cost of pole planting etc is it still small cadence, and small steps. I find myself on really steep and technical doing larger strides and aiming to place feet on rocks etc. but not sure it feels efficient. Was wondering in these type of terrains (eg Glasgow climb in the Dandies in Victoria if you know it), should I be firing the poles quickly with short steps or does it differ? Cheers mate
Hi Vlad great video like always. In my country (Bulgaria) all ultras are really steep. Last race I run was 70k with 4000m D+ with uphils above 40%. So :), when do you switch to walking and do you mix your running with some fast walking on those most steap hills or it is better to train for this hardest parts by improving our VO2 max by the means shown in the video?
If its very steep I would go right away with hiking - make sure you do hiking workout - this can be 10 x 1min hike up as fast as you can still aiming for v02max effort
Your videos are great Vlad, I really like the follow along ones like the hip opener. Any recommendations for tight/sore soleus and calf muscles - it’s really holding me back 👎
I am a middle aged man that has been running in some way or form for my whole life and I have noticed that my stride tend to be much longer than most runners. My football coach used to say that I was running with too long of a stride. When I got into running and started to participate in races 15 years ago, I worked for many years to get into a cadence of 180 steps per minute and running more on the forefoot. I recent years, with longer periods of not competing vs. myself in running, I have noticed that my cadence has naturally dropped down to 175, and maybe even closer to 170 at times. I have long legs (about 94 cm measured on the inside of my leg), so I see now that my personal running mechanics probably was leaning towards lower cadence. The moral of the story is that, as I see it, you just have to go out there and run. Every step, your body adapts to make itself more efficient. If you struggle with injury, changing your form might help, but overthinking it with videos like this is a bad idea, in my opinion. If you have a strong body geared towards more general fitness, swinging your arms more might give you a better flow in the uphill running.
This is super helpful! Question on this: How often should I be doing these 3 workouts? And should I be alternating them every week or doing multiple of them in one week?
Do you ever race with poles? If so, what races have you used poles in? I will start training hills on my treadmill as soon as I can clear all the stuff off it :)
Really disappointing video that didnt really tell us anything that most trail runners woudl already know and that left out one technique to help speed hiking on steep trails ...and the gimicky inserts are just annoying
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
One thing I've never forgotten from my cross-country racing days is to keep my eyes on the trail about 3 feet (1 meter) in front of me. Don't look at the top of the hill. Your brain will freak and see only the hill. Keeping your eyes "close to your body", as you're doing with arm and leg movement, will trick the brain into thinking the trail is flatter than it is. This makes a huge psychological difference to me.
Lean forward, stay on toes, keep small tight armswings, shorter steps with higher cadence and bounce up the hill. Thanks for the training for uphill training.
Great summary, thank YOU!
you passed me once on qi gong and I tried following for a minute. Was just sublime watching you run the uphills. Love the videos your doing
Dude, you're a genius. I dropped a minute off of my pace by following your advice and bouncing up the hill. Thanks Vlad!
What I really love about your videos is that they are on the point and all the workouts are easy to follow. Keep it up, it's a lot of good work, I really can't believe it's free because its way too good to be free 😉
I appreciate that!
Oooooooo9opp9pp0
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
This was really useful! I don't do marathons or races, but I do live in a very hilly and mountainous place (appalachian mountains) and this'll keep me from wearing myself out walking around town. thanks!
Glad RUclips just suggested this video. I've been Trail running for 15 years and most of the technique was learned by experience but even so your video summarizes it perfectly and you give great insights on training. Subscribed
THANK YOU for including a breakdown of specific workouts that are easy to screenshot! 💯👏🏻
🤗
Great advice. No fluff. Cheers
I never thought about arm position in relation to heart effort , thanks! You videos are always full of great information and plenty of laughs. Love them!
Thanks for watching!
Vlad, it’s the little things in life that makes a huge difference …
Usually your videos are very practical, about beneficial strength training and consistency, which is obviously at high importance level, but this video, is different.
I tried your recommended technic and I must say, I find it revolutionary, on both trail and road alike …
When I first saw it, I thought to myself, REASONABLE & LOGICAL, but what’s the catch ?
Then I tried it and I must admit, NO CATCH !
This is really a top of the line advice, thank - you - so - very - much !
Same exact result here. Crazy.
Hi there great video.
I have started 🎉😊 trial running .
I will take on the tips you have suggested in trial running.
Thank you your a champion.
Hey Mr Vlad.. I loved this. I m a naturally strong uphill runner and have been training uphill to be better. I "think" that I cansteal a LOT of time from stronger runners there.. I ll be using ALL your tips. Funny you said :" anyone can hike uphill" at the end. That s what I think bout downhill. But ive been working it anyway cause i seem to have irregularly high HR downhill. TY for the # of repeats within race year schedule, very good info. Ima try n place the best I can in September m8. been training since January for it. LETS GO BRO
You are amazing. You are one of my reason to Running
Thank you finally a simple uphill explanation 🙏
🤗
Thanks. I am training for an ultramarathon race the upcoming summer and have been walking up a hill and running down. I am now in a shape that I can start running up that hill, not starting running in the steepest part of that hill.
The video was very good and informative. Again...THANKS!
/Thomas Lummi
you're a beast, dude
good tips
gonna make sure I'm never, ever leaning backwards whether running or hiking
Oh Vlad, your videos are so funny, they just crack me up! Thank you, great video as always, very informative. Really appreciate the workouts!
appreciate your support 👋
Thanks for the tips❤
Thanks for the tips. Look forward to more of these trail strategy videos.
Hey, thanks for the awesome video!
As a trailrunning newbie I struggle a lot with my heartrate just flying through the roof as soon as I run uphill... would you still recommend those training methods or rather build a solid base with some Zone 1/Zone 2 road running?
Cheers
After watching your uphill and downhill video last night. I used your techniques on a trail run today and got a PB on an uphill and downhill segment (that I have completed 153 and 38 times respectively). I need to remember to go harder in sections even on easier runs to condition for ups and downs.
really happy to hear that!! more PB's in 2022 💪
Thank you for inspiring me, after struggling with addiction myself, I have found your story to be very inspiring
You got this!
Exactly what I needed for my next race !
I have always been alright on hills and that's because I run more or less have always done it the way you are recommended
Excellent content! Thank you
Great tips, Vlad. Thanks for sharing.
Good to see another great video on mate! 👌🏼👌🏼
More to come!
@vlad thanks for the video. Ironically I reckon after a few years of ultras I recently nailed the technique of runnable uphills and it was exactly what I just got from your video too. I was wondering though…..I’m not as sure for technique on steep hiking. Particularly technical. With the added energy cost of pole planting etc is it still small cadence, and small steps. I find myself on really steep and technical doing larger strides and aiming to place feet on rocks etc. but not sure it feels efficient. Was wondering in these type of terrains (eg Glasgow climb in the Dandies in Victoria if you know it), should I be firing the poles quickly with short steps or does it differ?
Cheers mate
Great video, super clear❤
thank you
Awesome tips, thanks so much Vlad!! OMG not the dreadmill with the loose pants 😂😂😂
Glad you like them!
6:16 love the pun!
Hi Vlad great video like always. In my country (Bulgaria) all ultras are really steep. Last race I run was 70k with 4000m D+ with uphils above 40%. So :), when do you switch to walking and do you mix your running with some fast walking on those most steap hills or it is better to train for this hardest parts by improving our VO2 max by the means shown in the video?
If its very steep I would go right away with hiking - make sure you do hiking workout - this can be 10 x 1min hike up as fast as you can still aiming for v02max effort
@@VladIxel Thanks!
Super helpful video.
Hey Vlad! Just wanna say thank You sir for all this work You put into those videos! 🤘
Hi, I love how you create a video and this little insert during video :D
Hey, thanks!
Thanks! what shoes are you wearing in this video? they are just for training right
Your videos are great Vlad, I really like the follow along ones like the hip opener. Any recommendations for tight/sore soleus and calf muscles - it’s really holding me back 👎
Same here!
Definitely add foam rolling and stretches to your recovery 🙂
@@fitbyscullytwins1700 thanks, I’ll try and do more of that 😊
love the edits 🤣
❤💯👍🏽 Thank You ✅👊
Stay Hard!
Eres el mejor! Que edad tienes para competir tan fuerte?
Bring Uphill Run Races and Stair Climbing Races to the Olympics🎉
vertical K would be so much fun! the whole climb will be filled with spectators
after i climb to the top can i roll to the bottom?
Yes, no one is going to stop you.
I am a middle aged man that has been running in some way or form for my whole life and I have noticed that my stride tend to be much longer than most runners. My football coach used to say that I was running with too long of a stride. When I got into running and started to participate in races 15 years ago, I worked for many years to get into a cadence of 180 steps per minute and running more on the forefoot. I recent years, with longer periods of not competing vs. myself in running, I have noticed that my cadence has naturally dropped down to 175, and maybe even closer to 170 at times. I have long legs (about 94 cm measured on the inside of my leg), so I see now that my personal running mechanics probably was leaning towards lower cadence. The moral of the story is that, as I see it, you just have to go out there and run. Every step, your body adapts to make itself more efficient. If you struggle with injury, changing your form might help, but overthinking it with videos like this is a bad idea, in my opinion. If you have a strong body geared towards more general fitness, swinging your arms more might give you a better flow in the uphill running.
Nice
what is the frequency of each of these?
What did you win?
This is super helpful! Question on this: How often should I be doing these 3 workouts? And should I be alternating them every week or doing multiple of them in one week?
once a week and you can alternate every week or every second week
Hola estaría genial sub títulos en español
Do you ever race with poles? If so, what races have you used poles in? I will start training hills on my treadmill as soon as I can clear all the stuff off it :)
Yes I did few times in Hong Kong, you really need some serious elevation to make it worth while
Uphill work on the treadmill can be super useful if you live next to flat roads and trails
What if you have no where near a 7 min hill ?
could use a treadmill on 10-15% incline
Nice MJ reference lol
😂😂😂that demo of tired hikers
im too heavy to run uphill 😢
Really disappointing video that didnt really tell us anything that most trail runners woudl already know and that left out one technique to help speed hiking on steep trails ...and the gimicky inserts are just annoying
Sadly
I agree
So what technique did he leave out?
Really disappointing comment
@@sparkinlarkin ......................