Have decided I need to include more hills in my running. So decided to do a route of about 5k today which featured a steady uphill stretch (including a very short steepish bit)
It turned out to be a lovely route with squirrels and rabbits in abundance and some great views.
It was however also really humid and about a third of the way in I realised I had yet to hear the Strava lady and discovered that Strava hadn't started recording 😱.
Carried on regardless but the uphill section was really tough and my time overall was slow. As I could only enter the run manually on Strava I obviously can't compare the uphill section with others but know it was slow and even the level section at the end of the run felt difficult after that.
Think humidity and technology glitch probably also affected my run - but wonder if anyone out there has any tips to help with hill running (besides more practice- which I'm determined to do!).
Thanks 😊
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DebJogsOn
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Congratulations on going for the hills. I need to do the same so will read replies to this with interest.
Try "back stitching" the hill. Run up to first lamp post (or static marker, no using cars or sheep that move - guess who did 😚), turn and run down. Turn and run up two, down one - repeat until you get to the top. The run down gives a bit of recovery time before going up again and you get plenty of practice going up. Do this slowly and with small steps, it really works. It's the way I learned to run the hills around here - I can't do a run without doing a hill or two and I don't want/won't drive to a flatter area.
And don't forget hydrate, hydrate, hydrate all the time, not just when the weather gets hot and humid or on pre-running/running days but everyday. Dehydration is bad for your body, especially when it has become a running bod 😀
Will give it a go and report back (assuming I survive 😂).
It's actually exertion rather than my legs that are the problem - legs recover quickly but am completely puffed out having completed a hill. I think I also bend at a weird angle as I plod upwards (getting ever closer to literally crawling uphill) so will also try to keep more upright.
The general technique is stand tall, strong and engaged core, head up your normal, and looking forward , avoid neck strain, very short and quicker steps and lifting more from the knee, bit like running on the spot or high knees, hence the demand for more oxygen, definately need to think about more breaths but also remaining calm.Do not rush at the hill, slow and steady but just with a little quicker cadence, few extra calm breaths,do not push too much, just turn get your breath and posture again,exactly like C25k,do not stop during your short intervals and your stamina and comfort level will just build.Your descent is easier of course, but again upright and be careful,still very short and quick steps, underneath your hips.A descending incline presents to us all the highest out of balance forces on our limbs, so by keeping upright and with your footfall under our hips you minimise / cushion these additional forces.Lightly and kissing the ground.
It’s an amazing feeling when you calmly sail over the top of even a small mound.Do not think about where the top is just focus on your footfall and stay relaxed.
Next thing you are up and over and collecting yourself for the next run.
Sorry for going on, but I was born in the West Highlands.🙈 Love hills.
Looking forward to hearing about you and backstitching.
Try and finish your session on a high.Do not put too much effort in, as you say it is hard work to begin with.🤔🌟👏👏
Gave the back stitching a go today at the end of my run. Initially thought the hill did not look challenging enough to warrant .. soon decided it warranted it! Worked nicely thanks for the tip.
I suppose it's essentially like intervals - after a while you don't really 'need' it to get up hills but it's something else to do for a change 😀
Glad to be of use.
What a lovely collage. I hadn't heard of stitching. I just keep chugging up hills. Im really slow but I never have to stop or walk. At the beginning I used to use markers, but now hills dont really feel much harder than flatter bits, except at the beginning of a run when everything is grim. Yesterday was humid, and for te first time ever I stopped short of my usual.stopping place on my way home, so expect that I guess when the weather is like this.
I generally chug up hills too though at a snail's pace - but if I meet them in the middle of a run I'm then completely knackered for the remainder. Think I'll try some training as suggested by AnnieW55 instead of intervals next week. I'm off work so have time to experiment a bit.
This humidity is definitely worse than the heat of a few weeks back - I quite enjoyed that but it all felt a bit too swampy today - was soaked by the end of my run!
I think if you want info on going up hill you need to speak to Sandyscroll .. I used to only run on the flat and she cajoled me into running into town (probably unknown to her) to tackle my local hill.
Mind you on my build up to 10k I tried the return leg coming into town from the other direction and the hill just went on and on.
I have a love hate relationship with hills. I know that they are good for me! It's just why are they so steep and long!! 😋
I live half way up a hill so was a bit stuck from the beginning of C25K. My nemesis and I have an understanding......some days I win and other days it brings me to a walk but I never end my run without going up it and I secretly quite like the challenge. I use markers to get up it on occasion but like to use things like the next lilac tree, next rose bush, next lavender.....I like nice smells 😁. Happy hill running.
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Ju Ju, knees and technology!
10k hilly one and Strava fail 😤
2024: W36R1 - Climbing the hill with the observation tower
Yet another tech fail ....
First Postgrad Run - 5k!!
