This is the form what you must take to run up hill. Don’t bend from your waist. You are like a plank. You bend from your ankle.

Your arm must be 90 degrees

Your knee must be up also on 90 degrees when you are standing vertical.

Your body must be inclined a little bit (8 degrees)

## Good Hill Route (800m)

## Angle of Hill

**Angle of hill must be 5%**

Until 7.8% is ok

## How do you find the percent of Hill?

To find the percentage of a slope, use this slope percent formula:

**Slope Percent = (Amount of Rise / Amount of Run) x 100**

**Example 1:** The angle percent of a slope with **rise of 6 m **and **run of 10 m** is:

**Angle Percentage** = (6 /10) x 100 =** 60%**

**Example 2:** The angle percent of a slope with **rise of 5 m** and **run of 100 m **is:

**Angle Percentage** = (5 /100) x 100 =** 5%**

## Running with cadence

If you know how to train with cadence then take 180-190 as reference.

Then you run on the right speed.

## Running with the coopertest speed

If you don’t train with the cadence then take the 5k-coopertest speed as reference to run hill up.