Hills.

Love or hate, runners learn to deal with them in all their forms. Whether running up Center Avenue in Aspinwall’s FoxWall Run for the Hill of It this Sunday or recovering from last week’s Boston Marathon, runners run into hills wherever we go.

Uphills are hard, requiring 10% or more energy than level running, depending on grade and terrain. You usually feel that 10 percent as you struggle to breathe and feel your heartrate soar to maximum. Running uphill can be hard on the knees since it’s difficult to maintain good form and an upright position on hills of sometimes more than 10% grade.

It’s more difficult to keep a forward spring in your step as ankle movement is reduced. As you’re sucking wind climbing Alameda Park’s hill, you may yearn for a breezy downhill. But be careful what you wish for. Although downhill running doesn’t require additional energy, it has its own perils.

Most people have heard of climbing Heartbreak Hill in Boston. But just as challenging is the net downhill part of the course from the start in Hopkinton to the 16-mile point and from mile 21 to the finish. The eccentric motion of simultaneously lengthening while contracting quad muscles can leave legs feeling dead and plenty sore the next day.

Because the quads control knee extension, running downhill can be hard on knees as many runners overstride to cover more ground per stride. The tendency to lean back when descending a hill may have you putting on the brakes instead of cruising. If it’s a long or steep decline, knees and ankles can also become fatigued. That tiredness could lead to a twisted knee or sprained ankle on uneven pavement or rugged trails. You may not like running hills, but unless you plan to stick with running the track or treadmill, you’ll encounter them.

In running, as in life, you’re better off preparing for the ups and downs. To improve hill running, focus on form. Choose a gently rolling course of short to moderate length. Warm up and cool down with an easy jog. In the middle, focus on either uphill or downhill but not in the same workout. To emphasize uphill form, begin by standing tall with eyes focused about 20 feet ahead. As the hill steepens, shorten your stride to keep your foot strike directly under your body.

Don’t worry about speed. Concentrate on constant effort for the entire hill. Keep going until you’ve reached the crest, then jog or walk to catch your breath. Repeat on every uphill. You may use the same course for the downhill form workout. For downhill form, lean slightly forward from the ankles. Land with your feet under your hips. Your midfoot, not your heel, should land first. Run with your arms high for balance. Practice either hill workout once weekly. Add speed, distance or grade percentage only after you’ve become comfortable with your new form.

Strong muscles will help you hold form and prevent injury on hilly roads or trails. Focus strength training on quads, hamstrings, glutes and calves which directly affect hill running. You can perform sets of simple squats, lunges, step-ups and calf raises in your living room. Don’t forget core strength which helps maintain good running form and proper posture generally. There are plenty of training suggestions for hill training online, in books or at your local running store. Or visit your local fitness facility for personal evaluation and suggestions.

Saturday, 9 a.m.: 12th Annual Run for the Titan Trail 5k Run/ 1 Mile Walk/ Tot Run, Glenshaw. Run through Shaler neighborhoods. runsignup.com/Race/PA/Glenshaw/TitanTrail5K

Sunday, 9 a.m.: ATP 5k Run, Walk and Ruck, Allison Park. Starts at North Park Boathouse. 724-967-1628 or caleb@adventurestraining.org

Sunday, 9 a.m.: FoxWall Run for the Hill of It, Aspinwall. Competitive 1-mile race or family fun walk up one of the steepest hills in Pittsburgh. Post race food, family activities. wolfcreektrackclub.com/event/foxwall-run-for-the-hill-of-it-presented-by-upmc-st-margaret-hospital/

Sunday, 9 a/m.: Can’t Sit Still Run/ Walk, Carnegie. 5k or 1 mile run/ walk on Panhandle Trail. runsignup.com/Race/PA/Carnegie/CantSitStillRunWalk

Sunday, 9 a.m.: 2.2 or 4.4 mile Tutu Run, Erie. Tutus encouraged but not required. runsignup.com/Race/PA/Erie/ERCPokerRun

May 4-5: Pittsburgh Marathon Weekend, Pittsburgh. Running and walking events for all: Pet Walk, Toddler Trot, Kids Marathon and 5k on May 4, Marathon, Marathon Relay and Half Marathon on May 5. www.thepittsburghmarathon.com/races

May 8, 6:45 p.m.: Muskie 5k Mini Marathon and 2-Mile Walk, Jamestown. Run at Pymatuning State Park’s Main Beach. runsignup.com/Race/PA/Jamestown/Muskie5kand2MileWalk

May 11, 6 a.m.: Glacier Ridge 50-Mile and 50k Ultramarathons, 50-Mile 5-person relay and 20-Mile Trail Run/Endurance Hike, Portersville. Out and back on trails in Moraine State Park and Jennings Environmental Center. runsignup.com/Race/PA/Portersville/GlacierRidgeTrailUltramarathonTrailRace?rsus=100-200-6dff5639-1ebf-4085-b431-3ce41e70b137

May 11, 8 a.m.: Diamond Dash 10k, 6k Run and 5k Walk Race, Hollidaysburg. Starts at the Diamond for a tour of Hollidaysburg. runsignup.com/Race/PA/Hollidaysburg/HollidaysburgDiamondDash

May 11, 9 a.m.: Thrifty 5k, Allison Park. Starts at North Park’s Harmar Pavilion. Earn GCXC medals and shirts from past races. runsignup.com/Race/PA/AllisonPark/Thrifty5KPittsburgh

May 11, 9 a.m.: Color Run 5k Run/ 1 Mile Run/Walk, Dubois. Benefits Cohen’s Purpose and Habitat for Humanity. 814-603-4151 or givebutter.com/JKOmhb

May 11, 11 a.m.: Western PA Orienteering, New Alexandria. Cross country orienteering event in Keystone State Park for beginner through expert. www.wpoc.org, 814-255-6606 or jlwolfe@atlanticbb.net

May 12, 9 a.m.: Run Like a Mother 5k Run/ Walk, Portersville. Starts at Lakeview Beach Road in Moraine State Park. runsignup.com/Race/PA/Portersville/RunLikeaMother5kMoraineStatePark

May 17, 7 p.m.: Elderton 5k, Elderton. USATF certified course. runsignup.com/Race/PA/Elderton/Elderton5KRunWalk

May 18, 7 a.m.: Oil Creek Stacked Trail Races, Titusville. Run 5-mile, 13-mile or both on Gerard Hiking Trail in Oil Creek State Park. www.runrace.net/findarace.php?id=22141PA&fbclid=IwAR0J14fEJvxYb2XxPKJbQCt6PBbJG6FNP3JwyrejcNCAMIAn87kZSlvZBGQ

May 18, 8:30 a.m.: Rails-to-Trails 5k, Barnesville, OH. Unique railroad spike awards, post-race buffet. runsignup.com/Race/OH/Barnesville/BarnesvilleRailsToTrails5k

May 18, 10 a.m.: Patti J Nelson 5k and 1 Mile, Evans City. Benefits Evans City Library. runsignup.com/Race/PA/EvansCity/PattiJNelsonFoundationMemorialRunWalk

May 19, 9 a.m.: Butler’s Back the Blue 5k, Butler. Fast course starting at Alameda Park’s carousel pavilion, post-race food. runsignup.com/Race/PA/Butler/ButlersBacktheBlue5k

Shamrock ‘n’ Run 5k, March 9: Travis Hershberger, 1st Overall M, 18:37; Elaine Reedy, 1st Overall W, 19:54; Jake Szul, 1st 19 & Under M, 20:29; Joe McDaniel, 1st 30-34 M, 20:32; Jonathan Sosa, 1st 25-29 M, 23:38; Mitch Radella, 1st 55-59 M, 25:30; Alexandria Settle, 1st 19 & Under W, 26:11;Mark McDaniel, 1st 65-69 M, 27:15; Trish Olkowski, 2nd 55-59 W, 27:45; Anthony Sunseri, 2nd 70+ M, 32:19; Lisa Jamison, 2nd 50-54 W, 33:20; Jenny Day, 3rd 50-54 W, 44:59; Mike Adams, 2nd 60-64 M, 50:53; Anthony Gahler, 50:51; Debbie Jamison, 50:51 Rabid Raccoon 5k, March 15: Josh McGinley, 1st Overall M, 23:17; Jaclyn Rawlings, 1st Overall W, 27:18; Brandon Wise, 23:43; Calum Munro, 26:59; Michael Wallace, 27:50; Zach Porter, 28:05; Seth Stallard, 32:20; N. Grace, 33:10; Jared Criss, 33:12; Amanda Krise, 35:33; Sara Porter, 39:17; Roderic Porter, 57:16

Rabid Raccoon Half Marathon, March 16: Jared Hazen, 1st Overall M, 1:35:46; Kristin Rhoa, 1st Overall W, 2:01:58; Matthew Sydlik, 1:43:20; Terry Beacom, 1:46:11; Josh McGinley, 1:57:03; Matt Sudak, 1:58:56; Gwedolyn Sudak, 2:04:18; Brendon Ignatz, 2:09:20; Matt Opsitos, 2:11:00; Zach Porter, 2:14:52; John Hackworth, 2:15:38; Caleb Munro, 2:16:02; Michael Wallace, 2:21:05; Keith Smetak, 2:29:49; Jill Molnar, 2:29:28; Traci Hanna, 2:31:35; Tim Simons, 2:34:36; Bernie Kurten, 2:36:52; Seth Stallard, 2:43:35; Angela Giori, 2:47:26; Suzette Cappola, 2:48:32; Jinny Hertweck, 2:49:34; Jared Criss, 3:00:19; Amanda Krise, 3:06:23; Patricia Neubert, 3:09:25; Frank Walowen, 3:09:54; Travis Ritenour, 3:15:49; Sara Porter, 3:28:35; Heather Moser, 3:40:15; Michalene Cross, 3:50:29; Maria Anderson, 4:24:20

Rabid Racoon Midnight Half Marathon, March 17: Patrick Moran, 1st Overall M, 1:58:31; Francie Dragonjac, 1st Overall W, 2:18:40; Matthew Opsitos, 2:26:00; Michael Wallace, 2:38:04; Calum Munro, 2:39:23; Zach Porter, 2:52:39; Seth Stallard, 2:52:44; Traci Hanna, 2:57:24; Frank Walowen, 3:19:57; Amanda Krise, 3:21:51; Jared Criss, 3:31:04; Tanner Bartholow, 3:47:43; Sara Porter, 3:47:44; Mickalene Cross, 5:13:41 Rabid Raccon 110k, March 16: Joshua Duryea, 1st Overall M, 11:29:43; Emily Nickoloff-Bybel, 1st Overall W, 13:23:00; David Snyder, 13:42:03; Jared Ireland, 14:52:10; Melanie Hoy, 15:56:28; Seth Bolin, 20:50:34; Duncan Bruce, 23:30:42

Rabid Raccoon 100 Miles, March 16: Heath Goshorn, 1st Overall M, 18:06:55; Abby Boyle, 1st Overall W, 26:08:19; Clinton Hepler, 23:14:33; Jamie Harcar, 32:57:20 Fight for Air Climb, March 23: Matthew Kipplen, 1st Overall M, 5:42; Kelly Lynch, 1st Overall W, 6:40; Brandon Wise, 1st 20-29 M, 6:19; Jonathan Levinson, 1st 30-39 M, 6:45; Ted Ola, 2nd 40-49 M, 8:01; Joilie Wendler, 1st 15-19 W, 8:11; Amanda Wendler, 2nd 15-19 W, 8:22; David Kondis, 3rd 60-69 M, 8:22; Kyung Incorvati, 2nd 60-69 W, 10:14; Mentchaas Anderson, 7:18; Mark Myers, 7:52; Chelsea Amick, 8:17; Troy Seskey, 8:40; Philip Corrie, 8:44; Devin Amick, 9:14; Somer Green, 9:50.56; Lawrence Macko, 9:50.87; Ryan Gilbert, 9:57; Greg Hamilton, 10:07; Reed Gilbert, 10:23; Brian Canonico, 10:33; Jake Gilbert, 10:37; Eric Ludwig, 10:45; Owen Gilbert, 11:02; Trevor Morrow, 11:10; Frank Hamay, 11:43; Jake Miller, 12:16; Robin Contento, 12:24; Maxwell Novak, 12:30; Anthony Robosky, 12:38; Robert Thomas, 12:39; Alice Thomas, 13:05; Pete Foscaldo, 13:17; Jack Berkstresser, 13:31; Emily Thomas, 13:41; Nick Novak, 15:41; Lana Novak, 15:45; Allie Morrow, 16:03; Laura Pittini, 17:09; Owen Taylor, 17:50; Brock Evans, 18:31; Marlee Kroll, 19:10; Mala Mason, 22:55; Kayla Boca, 23:27

Send comments and suggestions: Patricia Neubert, phone 724-352-4395, Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle