Trail Running Tips & Tricks with Samantha Kingsford Part III - Uphill Running Drills

by XTERRA on 11/11/2021

Running up hills is a quintessential XTERRA experience, and in this video Samantha Kingsford shows us how to get good at it.

“Running uphill is all about glute strength, and I’ve got two go-to drills to strengthen your glutes,” says Kingsford.

The first drill she demonstrates is the crab walk with resistance bands, and variations of such incorporating rhythmic diagonal moves going forwards and backwards.

“I recommend 8-to-10 reps of each, with the level of resistance based on your ability,” she said.

The next drill is hill strides.

“The key to strides is finding a hill that’s not too steep, and remember these are strides not sprints, so focus on your form.”

Kingsford recommends starting with 20-second strides.  

“We’re looking for a neuromuscular adaptation, so try to bust out 15 to 20 of these, then jog back down and start again.”

Samantha Kingsford is one of the fastest elites in all of XTERRA. She won three majors on the World Tour in 2019 - XTERRA Brazil, Victoria, and Mexico - and also captured the XTERRA Pan Am Tour title.


Trail Running Tips & Tricks Videos
Trail Running Tips & Tricks with Samantha Kingsford Part I – Contact Time
Trail Running Tips & Tricks with Samantha Kingsford Part II - How to Run Faster on Technical Trails
Trail Running Tips & Tricks with Samantha Kingsford Part IV – Hill Reps Staple Run

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