When is a hill not a hill?

[ArthurJG]

I did all of C25k on the flat as I live by the coast. I want to get better at running uphill and there is a programme I’d like to do for other reasons where one run a week includes uphill intervals (run uphill for x seconds, walk back down, repeat y times). What I’m not sure of is what sort of gradient I should be looking for? Don’t want to overdo it but equally don’t want it so easy it does me no good!

[UpTheStanley Graduate10]

Got to be trial and error, I think, though (as a regular prom runner) I can almost guarantee that any gradient whatsoever will be noticeable to begin with. If it makes you change your stride pattern, it's probably steep enough.

[Jogunlikely]

Anything up is a hill 😂 I'm not being facetious I just hate hills! I'd have thought start with a more gentle slope and as you get more used to it work towards steeper? Better than starting too steep and picking up an injury.

[ArthurJG Graduate10]

Thanks both. I’ll ‘notice’ the little gradients on my coastal path but I wouldn’t call them hills: I’m thinking of specific training where initially you run uphill for 15 seconds 6 times and the time and number of reps increases (as distinct from the gradient itself getting more severe). I’m a creature of habit in that I like familiar runs so I’d be more likely to succeed in this if I identified a particular hill and stuck to it for eight weeks - so it’s about choosing the right one!

[Dexy5 Graduate10]

Hello Arthur, I thought I should try a bit of a slope this week on my short run so I’m going to run the opposite way along Southsea prom and up the hill by Southsea Castle . It’s not long but will be enough to get me puffed. It’s also part of the route of the RNLI Santa Run so something I’m going to have to do in December. Let us know how you get on....

[Gran4z Graduate10]

I think you'll be doing fartleks! Very good exercise, remember to only walk down, it's important, because running down really stresses the knees. As for gradient, pick a slope that challenges you, but doesn't over cook things, so to speak, and best of all 'slow and steady', of course.

Someone also told me when running up hill use toes first and use your arms to power you forward...quite good advice, when I remember! I also ran by the sea when I started, added slopes towards the end of C25K, and with continued determination I think I cope quite well with hills now, (4months on) but they do slow me down! Don't like hills, but just gotta do them!🙃

[ArthurJG Graduate10 in reply to Gran4z]

The slowing down is inevitable, I know that from hiking where you plan an hour for every 5 k walked then add an hour for every 600 metres climbed. That parkrun yesterday, my pace was 7'08" per km but Strava gave me a 'grade adjusted pace' (pace for same effort on the flat) of 6'20". Over 5k that's 4 minutes of a difference just due to hills - 7'08" was my slowest parkrun since graduation but 6'20" would have been a PB so yes, hills slow you down!

[Gran4z Graduate10 in reply to ArthurJG]

Sounds like you're doing amazing times, hills included anyway. Just carry on whatever it is you're doing and enjoy 🙂

[ArthurJG Graduate10 in reply to Gran4z]

Not really, that was 35'28" for the 5k run so nothing spectacular. And I had to walkup the hill the second and third times, only ran it the first time. Not my usual parkrun but I'll probably go back at some point when I've had some more practice on hills just to see if I can run up all three times

[Gran4z Graduate10 in reply to ArthurJG]

Looks spectacular from where I am! 🙂

[ArthurJG Graduate10 in reply to Gran4z]

Well I was happier when I realised that my first ever 5k on my graduation run was 35'38" and that was flat, partly downhill even. It seems like forever but it was less than two months ago I did that and now I'm ten seconds faster on a hilly route. So I may not be super speedy but I'm definitely making progress My PB is 31'55" but that was unusual, I'm usually nearer 33" but again that's an improvement since July so I'm not complaining.

[Sandyscroll Graduate10]

I do hills every run...not out of choice I must add. I've learnt to use a forefoot strike, keep steps small, increase breathing to every other footfall, swing/pump arms and at times, depending on the gradient, I'll count out my steps in groups of 20...that's when times are really desperate! Sometimes the first 3 or 4 miles of my run can be uphill, so my tactics vary depending on the gradient under my feet at the time. The thing I keep trying to put into practise is to keep up straight and lean slightly forwards but not from the waist. I try to keep my pelvis forwards as that way I can't slump over. I never look too far ahead either, as it makes me feel like I'll never make it... I do look down at times, but with my eyes, not my head...which helps keep my head up. The very best thing you can do is take it slowly. I try never to beat myself up about pace or having to walk bits (although the aim is never to walk). Like any running, some days it goes well, others not so well...but it's all worthwhile because there is nothing quite like running back down the other side! Have fun with it and enjoy!