Need to improve running up hills but not sure how to do it!
Working my way up to 10k - currently achieving about 9k. My problem is that I have planned my route to be as flat as possible and now need to include some hills if I am to avoid doing circuits. Need some advice how to go about hill running as really seem to struggle with this. Think the slopes I have on my current route are stopping me from doing negative splits as well so sorting out this problem could help my running in many other ways too. Any suggestions?
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Meanmommab
Graduate10
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The only way to conquer hills is to do more of them. Take shorter strides, look to the horizon, keep your back straight, and make sure your pelvis isn't tilted forward. It will be hard to start with.
Nine months ago I'd actively avoid hills, choosing routes that were mostly flat or downhill, but I've got used to doing them by not avoiding them. There are some that still give me trouble, especially if it's a combination of steep and long.
My local parkrun has a short S-shaped steep slope. I often pass other runners on that climb these days. Many months ago, they'd have been passing me.
I run a short 2 mile loop course a couple of times a week. It's mostly downhill but there's a short climb in the middle. That used to be the slowest bit of the run. Now it's often the fastest. I find myself overcompensating for the climb. I used to find myself out of breath when I got to the top. Not so now.
Are you doing any additional strength training? My physio is very keen on single leg sit to stand exercises for hill strength - aiming for 3 X 10 reps for each leg on a standard height chair. You will need exercises to strengthen your quads, hamstrings and glutes. I can attest that they are hideous to start with, but after months of practice they really do help your legs to power up those hills!
Also agree with nowster - slow down, take short strides, plus walk if you need to, maybe building up the distance with time.
The others are right, find a hill (it doesn’t have to be long or steep to begin with) and just practice running up. It you find it’s too much then stop, walk to the top and then walk down the hill and repeat. Start off with maybe three or four repeats and build up. The walking down is important as it gives you a chance to get your breath back and it’s easier on your joints than running uphill.
Once you get accustomed to your first hill then you can find another, steeper and longer!
If you incorporate this into your weekly or fortnightly routine you’ll quickly notice a difference in your stamina and hill leg power 💪
Good advice from other posters already Meanmommab .
I'd like to add that trying to achieve negative splits on a hilly run is unrealistic and pointless if your route isn't suitable. Setting off slow enough to not use up all your energy in the first part of your run is good, but that doesn't mean you'll necessarily get negative splits.
I live in mid-mountain France, run a lot of hills, and I think I've managed negative splits once, and that wasn't on a door-to-door run.
I like running up hills, especially if I can see the top, or at least know how far up it is. I engage a “hill gear” and trundle on up, using landmarks to reach on the way. As the others have said, in time you’ll grow to enjoy them - or at least you’ll enjoy the feeling of summiting which will keep you going!
If you use the NRC app, there are some great guided hill runs. “Hill, Hillier, Hilliest” is one which springs to mind. They tend not to be long and they’re great fun.
As for negative splits - nope. Not on a hilly run. A PR I do is basically one big hill up, then down. The second km is the steepest and I’ve never been close to running it faster than the first! Maybe one day. (It’ll never happen!)
I can't avoid hills, living in Switzerland! As my favourite routes are along the river I generally start off along the flat road then down to the river with the uphill bit at the end...
My approach is to simply take it very slowly, with shorter strides as nowster suggested.
Hope this helps!
Going up an incline with standard length strides leaves me exhausted. However, as nowster and others have said, stand tall and doing shorter strides makes it so much easier energy wise. 👍
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Hills!
Hills!
Hills
I’m in love with my hill!
