Run It By Jason
Hills
How should I run hills if I'm barefoot?
Run it by Jason is a column where readers are encouraged to ask ultramarathon barefoot runner Jason Robillard for his advice when it comes to running barefoot and/or minimal. If you have a question you would like Jason to answer, please submit it to [video=youtube_share;H8hIdBuMiOw]http://www.youtube.com/watch?v=H8hIdBuMiOw[/video]
The technique is essentially the same as flat ground. Use the same basic posture and form. Your body should be vertical as opposed to leaning forward or backward. The only different technique I employ is a slightly shortened stride length and slightly faster cadence. Take smaller, faster steps. This is done to help prevent overstriding or stepping ahead of your center of gravity.
I have also found relaxation to be an important element of successful hill climbing. Just like flat ground, relaxing will result in a gentler landing. Also, I found it greatly reduces fatigue, which allows me to run both faster and longer.
As I mentioned before, downhill running has always been a challenge. When I began barefoot running, I used the same basic technique I used when running up hill. I shortened my stride and quickened my cadence. This works very well over shorter distances but became problematic over long distances. The midfoot landing on a downward slope created a lot of stress on my patellar tendons in my knees. This caused significant pain, which caused me to try a new technique.
I stole this idea from an unknown ultrarunner. She would run downhill with what could be best described as a downhill skiing slalom technique. She would point her body so she was facing about 30-40° from straight downhill. She would take a few steps and then turn to the other side. She would repeat this technique until she reached the bottom of the hill.
I tried the technique and found it completely eliminated the knee pain. Dr. Adam Fujita, a physical therapist friend, explained that the technique distributes the forces to various points in the legs, thus reducing or eliminating the pain of running straight downhill.
Of course, there is a trade-off. The technique is slow. It allows me to run longer but it also negatively affects time. After watching many, many runners running downhill, I came to the conclusion that a slight heel strike may be the fastest, least injurious way to run downhill… if you are wearing shoes.
This has led me to begin experimenting with various minimalist shoes for courses where I know I will encounter A LOT of downhill runs. Based on my early results, it seems the most effective technique may be to continue using very short, quick steps, but land on the heel before the forefoot. If this heel strike can be made directly under the center of gravity and you can keep your knees bent, the negative effects of using a heel strike can be mostly eliminated.
Of course, it could be a moot point if you adopt the “curl into a ball and roll down the hill” technique. While it may be unconventional and result in severe bodily harm due to blunt force trauma from rocks, trees, and other runners, I am quite certain it will solve the knee pain riddle.