Them darn hills…

[Dangermouse80]

So I finished C25K in October and have been trying to consolidate since then. Managed to run a full 5k by end of November in about 37 mins. So far so good but all this has so far been on quite nice flattish tracks with a few small hills. I’m now trying to do different routes and incorporate some hills but finding it really hard! Often having to stop half way up a hill as can’t breathe 😖.

So looking for some top tips from you wise ones on how to progress with making hills my friend rather than a rather annoying neighbour I’d rather avoid! Thankyou!

[Irishprincess Graduate10]

Good for you for mixing up your routes and including hills. They can feel hard but like a lot of things the more you do them the easier they can feel. It goes without saying that if you get more used to running a steep hill then a less steep hill feels a lot easier!

I’ve found that keeping my head and upper body upright and looking up towards the hill, everything feels a bit more do’able. The tendency is to look down and round our shoulders but once you look up then it opens up the chest.

Small steps and take it at a pace that you’re comfortable with. If you have to stop then stop, take a breather and head off again.

Hill work can be brilliant for our running stamina and strengtens our core in no time.

Have fun and yes, they are our friends 🙂

[SueAppleRun Graduate10 60minGraduate]

You are doing so well, all I know about hills is that you have to go really slow and keep at them and one day you will realise you have got so much stronger you can run up hills. and they are your friends

[Cmoi Graduate10]

Irishprincess is right: go slowly and take small steps. Try to keep to your normal cadence (NB not pace!) if the terrain allows, and yes, do stop and/or walk a bit if you need to.

I agree that looking up the hill helps, though you might find that off-putting if it's a big hill or you simply can't see the top of it for whatever reason. I prefer to set myself do-able targets, such as I'll just run to that tree or I'll keep running until the end of this song.

Another thing: hills are not just about ascents, they're also about descents. Yes, uphill messes with your breathing, but downhill stresses your knees. If your route allows it, include both, and take it gently.

Final tip: if you're struggling part-way up a hill that you have to complete, stop, turn round, take in any views, look back at what you've already achieved, and congratulate yourself. Mentally that will help you far more than worrying about what's ahead.

Enjoy!

[Woollyweaver Graduate10]

I don't know why, but my hills are always easier in the dark 🤔

[HeavyFoot Graduate10]

I read this just after tackling our local most difficult hill. I’d go along with most of what others have advised, but for me keeping eyes fixed on the summit doesn’t work.

The slow progress can be demoralising. I watch the ground in front for, say, thirty steps and then look up for a pleasant surprise.

And don’t be afraid to walk. If your cadence has dropped to about 110 you might as well.