The uphill running technique that has helped me to win over 40 ultramarathon races

[@katerepko3662]

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.

[@Virtuesse09]

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.

[@philipvitkus2109]

Great summary, thank YOU!

[@jseales86]

Dude, you're a genius. I dropped a minute off of my pace by following your advice and bouncing up the hill. Thanks Vlad!

[@darrinkinney2268]

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

[@ako5078]

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 😉

[@VladIxel]

I appreciate that!

[@fartinmartin00055]

Oooooooo9opp9pp0

[@AnnieDang]

😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊

[@dizzydaisy909]

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!

[@ChadLubinski]

THANK YOU for including a breakdown of specific workouts that are easy to screenshot! 💯👏🏻

[@VladIxel]

🤗

[@Kelly_Ben]

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!

[@VladIxel]

Thanks for watching!

[@The-Wildhorse]

Glad KZbin 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

[@paulartsuk]

Great advice. No fluff. Cheers

[@fritzjrpreimess1973]

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

[@hsjdbaka5075]

You are amazing. You are one of my reason to Running

[@downhillman321]

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 !

[@jseales86]

Same exact result here. Crazy.

[@NICUofficial]

you're a beast, dude good tips gonna make sure I'm never, ever leaning backwards whether running or hiking

[@norahaikala1870]

Oh Vlad, your videos are so funny, they just crack me up! Thank you, great video as always, very informative. Really appreciate the workouts!

[@VladIxel]

appreciate your support 👋

[@MsTrinichic]

Thank you finally a simple uphill explanation 🙏

[@VladIxel]

🤗

[@HejBedrup]

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

[@jeffw654]

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.

[@VladIxel]

really happy to hear that!! more PB's in 2022 💪

[@MsTrailerGuy]

6:16 love the pun!

[@TheDannybeddows]

Thank you for inspiring me, after struggling with addiction myself, I have found your story to be very inspiring

[@VladIxel]

You got this!

[@yash7421]

Exactly what I needed for my next race !

[@solomonanthony6835]

Thanks for the tips. Look forward to more of these trail strategy videos.

[@braxtonarmstrong8657]

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.

[@1812Stevie]

Excellent content! Thank you

[@ОлечкаКашлеваизСибири]

Thanks for the tips❤

[@guzgrant]

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

[@KevinK_Music]

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

[@DanAbsalonson]

Super helpful video.

[@dzonysenkofski9459]

Hey Vlad! Just wanna say thank You sir for all this work You put into those videos! 🤘

[@TravelRunner]

Great tips, Vlad. Thanks for sharing.

[@stefanlazarov6624]

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?

[@VladIxel]

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

[@stefanlazarov6624]

@@VladIxel Thanks!

[@Mvpmartini]

Good to see another great video on mate! 👌🏼👌🏼

[@VladIxel]

More to come!

[@andreadama3366]

Great video, super clear❤

[@VladIxel]

thank you

[@BreathNino]

Stay Hard!

[@sunnysidey]

Awesome tips, thanks so much Vlad!! OMG not the dreadmill with the loose pants 😂😂😂

[@VladIxel]

Glad you like them!

[@Adiusza]

Hi, I love how you create a video and this little insert during video :D

[@VladIxel]

Hey, thanks!

[@joellaing228]

@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

[@carry_boats]

love the edits 🤣

[@dna1238]

❤💯👍🏽 Thank You ✅👊

[@Crea.008]

Eres el mejor! Que edad tienes para competir tan fuerte?

[@adgheadmin]

Thanks! what shoes are you wearing in this video? they are just for training right

[@thomasmarkowicz3909]

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 👎

[@Kelly_Ben]

Same here!

[@fitbyscullytwins1700]

Definitely add foam rolling and stretches to your recovery 🙂

[@thomasmarkowicz3909]

@@fitbyscullytwins1700 thanks, I’ll try and do more of that 😊

[@marijngoud-i8p]

Nice

[@josenunez57]

Bring Uphill Run Races and Stair Climbing Races to the Olympics🎉

[@VladIxel]

vertical K would be so much fun! the whole climb will be filled with spectators

[@RiverDogLife]

after i climb to the top can i roll to the bottom?

[@YoYo-uh3xj]

Yes, no one is going to stop you.

[@Usatorok]

what is the frequency of each of these?

[@i.c5830]

Hola estaría genial sub títulos en español

[@SergiuSalcau00]

What did you win?

[@thecamerasofeli]

Nice MJ reference lol

[@z0uLess]

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.

[@Greenshorts420]

😂😂😂that demo of tired hikers

[@christiang4497]

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?

[@VladIxel]

once a week and you can alternate every week or every second week

[@30bananaguy]

What if you have no where near a 7 min hill ?

[@VladIxel]

could use a treadmill on 10-15% incline

[@jeffw654]

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 :)

[@VladIxel]

Yes I did few times in Hong Kong, you really need some serious elevation to make it worth while

[@VladIxel]

Uphill work on the treadmill can be super useful if you live next to flat roads and trails

[@6kmanu]

im too heavy to run uphill 😢

[@amblincork]

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

[@fastinradfordable]

Sadly I agree

[@yolandaswope683]

So what technique did he leave out?

[@sparkinlarkin]

Really disappointing comment

[@amblincork]

@@sparkinlarkin ......................