PUBLISHED 04/30/2007
The hills in a cross-country race can make or break a runner. Tackling a steep hill when you're tired is a formidable challenge, and your success will depend as much on proper running form as on the strength you've built up from training. Check out the posture-the position of the arms, shoulders, head, legs and torso-of these runners from Colts Neck High School in New Jersey, demonstrated on the state cross-country course at hilly Holmdel Park. Colts Neck coach Jim Schlentz, building an outstanding young squad, concentrates on teaching the athletes proper form.
Make sure you work on good form in daily practice. If you have bad habits in practice, you'll carry them into the race.
Knee Lift
Shorten your stride and swing your arms back so your elbows come up high. Arm action has a lot to do with running form, and by moving your arms well back, your legs will move faster, and knees higher, on the hill.
Arm Action
Move your arms up and back, not side to side, helping to keep your center of gravity in front of you. Your arms should form a 90-degree angle at the elbow. Keep your hands loose, no fists.
Body Position
Keep your back straight and erect, with a slight forward lean. Lean in from the hips and don't let your torso droop. Relax your shoulders, no hunching.
Head Position
Keep your gaze straight ahead. No looking up or down or you'll tighten your neck and shoulders, hampering your breathing and stride. Look at the ground just ahead of you-not the top of the hill.
Reaching the Peak
As you reach the top of the hill, prepare to resume your normal stride pattern and, instead of resting, attack the course while your opposition may be easing up. If your form is correct on the hill, you should have plenty of energy to surge coming up and over the peak.
Running Downhill
Lengthen your stride, lower your knees, keep your hips under you and shoulders slightly in front of you. Let your weight pull you forward. Don't lean back in a braking movement; that will only slow you down.
