Hills

jjb

Barefooters
Jul 15, 2015
90
82
18
LA
I find that running up and down steep-ish hills barefoot is tougher on my feet than I'd expected, in that I can feel my foot pads sort of shifting and sliding under me. Does that make sense? Any thoughts for adjusting my body when ascending/descending barefoot? Does anyone else experience this discomfort?
 
For ascending really focus on lifting the feet more, visualize yourself steeping over a log. Going down hill is tricky, and to this day still trying to master it. Don't lean back to far, or lean to forward, keep your upper body in the middle, for me I lengthen my steps more and increase the cadence, let the hill do the work for as you go down.
 
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The fact that you can feel your foot pads shifting and sliding is a good thing, most shod runners don't and end up trashing their knees.
For me i like to run up hills hard but relaxed, and try to rely on my natural leg spring to propel me up, my form is at it's optimum then. Breathing and rhythm are also important, try to hold a constant pace for your level of fitness.
If you find yourself breaking and leaning backwards on the down slope, your going too fast. On really steep slopes gravity vs bodyweight will cause some sliding, in those cases zig zag slightly if it's safe to do so.
 
It's flat in Florida. However, when visiting family in Tennessee, I don't have any problems going up or down hills. Hills do seem to work the calves more. Before running, I started my barefoot journey on a stairmaster for a couple of years, so that's helped to strengthen those muscles. When running up or down hills, I try to keep my feet below my center of gravity. I don't notice anything particularly different about my foot pads with hills. I think it just takes lots of time and practice.
 
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We've got a lot of hills here. Uphill I don't have any slippage unless I'm sprinting on dirt or gravel. Downhill is a whole 'nother kettle of fish. Once you get past mellow pitches, you have to brake or you'll spin out of control. That means that shear stresses underfoot go up and need to be managed. For me, that means higher cadence, shorter steps, softer knees, landing farther back on my foot, dropping my hands, a bit of shoulders forward/butt back, and finally reaching forward and down with my hands as though I was on a mountain bike. The first three adjustments happen together and the last four in order as the pitch steepens. I've been able to navigate a 67% grade that way. We won't talk about how graceful that may or may not have been. ;)

Gordon
 
When you say, "I can feel my foot pads sort of shifting and sliding under me", my bet is you're not engaging your toes enough, and of course the balls of your feet are squirming under you. Land on the outside of the balls, and roll to the inside at the same time you engage your toes. Your toes are not just "along for the ride"; they're there to be used. When running uphill, engage the toes and pull with your glutes. Remain upright (posture!) and avoid the tendency to lean forward and push up and off.

When running downhill, arch your toes upward (called dorsiflexion, if I remember correctly), bend your knees, reach down to meet the ground, and then use your toes to grab the ground to prevent sliding forward on the balls of your feet. Keep a short, fast stride, even downhill. Forget about speed going downhill; maintaining technique is more important to protect your feet.