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Running with hills builds strength, speed, and endurance by engaging more muscles, like the glutes, hamstrings, and core, and improving cardiovascular fitness. To run uphill, maintain an upright posture, lean slightly from the ankles, and take short, quick strides. For downhill sections, use a forward lean, take shorter strides, and relax your shoulders.
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good running steps per minute (cadence) is typically between 170 and 180 steps per minute, though the ideal number is personal and can range from 150 to over 200, depending on factors like your height, speed, and fatigue. For many people, a cadence within this range can improve efficiency and help reduce injury risk.
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