How do you start out with hills ?

[Snuffy_T]

Since starting the programme and consolidation, all my runs have been flat as a pancake. I'd like to add some hills in now, is this better on a short run....or should I try some at the beginning or end of a run ? I'm a delicate old bird and I don't want to get injured ! Any advice appreciated.

[Agelesslass Graduate10]

Where I live there are hills st the beginning, middle and end ofruns. I personally would recommend that you put hills either in the middle or end of your run. Your legs should beware by then and hills would be easier to tackle. Good luck

[Snuffy_T Graduate10 in reply to Agelesslass]

Thanks, I think your right at this stage I can have a nice flat warm up, and then tackle a hill.

[Hidden]

I was in your boat, I only ran along a canal towpath, and water generally stays level, so I was certainly feeling the need for hills too.

Don't do what I did a month or two ago, and decide that tackling a super-hilly route having not done many hills before, is a good idea. It was fun, but put me on the IC for a couple of weeks. My poor ankles still aren't the same I would say start with some gentle hills and work upwards.

My opinion is maybe slightly different than Agelesslass (sorry, you're still wonderful though!) in that I prefer my hills near the start then I can get them out of the way, having run routes recently with hills either at the start or the end, but it is important to make sure you're fully warmed up and stretched before you tackle them. Which is what I suspect Ageless was saying anyway The last thing you want to is pull something near the start of a run and have to limp home. Hills are good though, and will really help with increasing stamina and eventually pace (I think - I'll let you know when it happens!!)

[Snuffy_T Graduate10 in reply to Hidden]

Thanks, I am keen not to get injured but I want to get stronger! I'm going to tackle a few in a local park where I'm not commited to a long run.

[Hidden in reply to Snuffy_T]

That sounds incredibly wise to me. All the best for the hills!

[BaddieThePirate Graduate10]

Go really, really slowly taking small steps. If other people can walk past you while you're 'running' up a hill that is fine. Small slow steps mean you can keep going and will finally pop out at the top!

[Snuffy_T Graduate10 in reply to BaddieThePirate]

Trust me I'm very good at slow !

[Hidden]

I've had to contend with hills from day one - no way to avoid them here. If you can tackle them, you will be fitter for it and your legs will be stronger, but be prepared for tight calves and the need to roller for a few weeks. The actual hills: short steps uphill and lean forward slightly, just keep going, even if slower than walking pace; pace yourself with markers - the next tree, lamppost or whatever - rather than looking at the top and thinking you will never do it. If you don't manage a hill in one go first time, do as much as you can - it will get easier each time. Downhill is obviously a lot easier but is also where your knees will take more of a pounding, so short steps and lean forward a little again, with some flexibility in your ankles. Try to be light on your feet, especially downhill. Don't avoid hills, embrace them. Thanks to having had to tackle them early in my running journey, I was able to beat my personal best for 10k without walking or stopping on a very hilly race that had at least half of the participants walking some of the time. In fact I find it harder to run on the flat now. You will be fine.

[Snuffy_T Graduate10 in reply to Hidden]

I've got a foam roller and massage ball at the ready. I've got tight calves from going on flat ground. Welldone for tackling hills from the off. I guess it breaks up the monotony on a longer run too?

[Hidden in reply to Snuffy_T]

Well, I had no choice, it was run up and downhill or not run LOL. I can’t answer your last question as EVERY run here has uppy and downy bits. But I don’t get bored running anyway 😊

[Millsie-J]

I run hills as I dont have a choice, but you do get used to them. Dont go from zero to hero though, your legs may complain. Find a route with a small hill or two. Run it at least once a week for a while. Then add in a slightly more challenging hill and repeat.

Before you know it hills will always be part of your training . Enjoy!

[Snuffy_T Graduate10 in reply to Millsie-J]

Thanks sensible advice, I'm going for once a week first, and ill just see how it goes!

[cheekychipmunks Graduate10]

Hi Snuffy! I have hills (not large in the broad scheme of things, but they go up and they’re quite hard!) and by process of elimination, I’ve worked out that the largest one is far easier after the toxic 10, or in my case, toxic first kilometer.

I do a 3.7k loop of a large park, so depending on how long my run is, I might need to do all the hills more than once. My 10k attempt will be 3 times, for example.

Parkrun has a longer one still, probably about 1k in length. I take it super slow, on my toes if I can, but keep on trucking. It gets ‘easier’ each time.

Good luck! 👍

[Snuffy_T Graduate10 in reply to cheekychipmunks]

Thanks, I guess as long as I make sure I'm warmed up first and through the toxic 10 , I'm good to go ! Sometimes the whole run feels toxic !

[AnnieW55]

I can’t avoid hills either and the small steps, slowly, slight lean forward advice is good.

For my particular monster hill which after a deceptively gentle start and is very steep, especially the bit near the top and round a corner just laying in wait for the unwary (I’ve seen cyclists fall off their bikes at that point!) I back stitched it.

Basically I went to a marker, turned and ran back down, turned and went up two markers, down one, up two, down one all the way to the top. Doing this gives you a bit of recovery time on the downs and some hill time. It sounds faffy but does work. I still do it sometimes to inject some speedier bits into the ups now that I can usually, but not always, get up in one go.

[Snuffy_T Graduate10 in reply to AnnieW55]

Sounds like a plan. I'm definitely committed to doing some hills now.

[Elfe5 60minGraduate]

Hi Snuffy, I find hills challenging, but have taken the approach of going very slowly with small steps. If I can’t keep going any further I walk up the rest of the way & then resume running at the top. Gradually as the months have past, the gentler inclines that used make me short of breath pass by comfortably and I gradually get further up the steeper hills.

[Irish-John Graduate10]

The way I did it was limiting first hill runs to ten minutes out, ten minutes back. When I achieved that I increased the times.

What really helped me running up them was imagining I was pedaling the worlds smallest bike - very small steps but keeping my pace

Never ever thought I’d actually enjoy hills - but what a blast it is now when I reach the top without stopping, no matter how long it takes

One caveat - be wary of “bounding” down them, all too easy to screw up your back until you get used to that also.

[ju-ju- Graduate10]

perhaps give the hill a try on a short run? They are harder and good to ease in to them gently and look after your legs...

[Hidden]

How did you do with your hilly run Snuffy? I'm sorry i didn't read all the good advice here before doing my hilly 9km this morning. I shall be using the advice next week for my hilly run