Hills/incline challenges

[PollyGray]

I managed 6k today on the magic plan 👍 I just wish I could manage hills/inclines better. It is beautiful countryside that I run in but there are hills at every turn. I get into a nice, steady, comfortable pace then up pops a hill again, half way up I have to stop its just too much. Please tell me this weakness will improve?

[MissUnderstanding Administrator Graduate10]

Congratulations on that 6k! Hills are absolutely something you can get better at. They’re brilliant for building fitness which will help. You’ll get more used to them so you might be able to slow down even more to get up them. Some hills you might even decide to make peace with walking up. That’s a valid choice too!

The great thing about identifying weaknesses is they’re a really good way to see progress. I bet if you run up the same hill regularly, you’ll notice the improvement over time. Don’t be too hard on yourself.

[PollyGray Graduate10 in reply to MissUnderstanding]

Thank you for the encouragement I have had to walk up some of the inclines but hopefully as you say with time I hope I will improve 🏃‍♀️😊🏃‍♀️

[Whatsapp Graduate10]

I moved house last year and when from lovely flat runs, where pbs were possible to hilly landscapes where just hanging on in there and getting through it was an acheivement.It has taken a while but gradually and literally step by step I have become stronger and those hills are just part if the run now.

[John_W Graduate10]

When you hit a hill, are you initially trying to maintain the same pace that were doing on the flat?

[PollyGray Graduate10 in reply to John_W]

Yes John I am but end up walking up it.

[Cmoi Graduate10 in reply to PollyGray]

With apologies to John_W for barging in, I'm going to say what I think he would say, which is that trying to maintain your pace uphill is where you're going wrong.

I run a fair amount of hills and my suggestions - i'm sure John can add more - would be that you try maintaining a similar amount of effort, taking shorter steps and not decreasing your cadence.

The forest road near me averages around 5% gradient. Broadly speaking I can run down it at least 50% faster than I can run up the same stretch for the same amount of effort.

Also, when you're running longer distances, steeper slopes or more challenging terrain, it's very often a more efficient use of energy to walk up the more demanding hills, then start running again on flatter sections.

[PollyGray Graduate10 in reply to Cmoi]

Thank you Cmoi I will definitely take your advice on board which has been really helpful to me.

[Steady_Stevve]

I live in a similar area. I've just finished the 8K week of the plan. Because of pride I try to run my hills, but I have heard top coaches recommending walking them. I've also tried doing hill repetitions at the end of my short run just to strengthen the muscles I need on the hills. One encouragement I could add is that every hill has its down side!

[PollyGray Graduate10 in reply to Steady_Stevve]

Thanks Steady Stevve I hope you feel you are benefiting from the plan as I have only just completed week one 👍

[Steady_Stevve in reply to PollyGray]

Yes, I'm loving it!

[PollyGray Graduate10 in reply to Steady_Stevve]

Great to hear that 🏃‍♀️😆🏃‍♀️👍

[taichi1 Graduate10]

Hi Polly...I too found hills to be most challenging. After a bit of research and then implementing into my running, I started to enjoy the challenge. I don't know whether you are doing this already. So I increased my cadence quite a lot and dramatically decreased my stride length in the same ratio, so on really steep bits of hill it almost feels like your are running on the spot. I f you do this and speed up your breathing slightly then I reckon you can get up most hills without too much fatigue. As you get fitter, you can decrease your cadence and increase your stride length accordingly. Maybe you are already doing this, I don't know. Anyway just a few ideas that I use,,,cheers

[PollyGray Graduate10 in reply to taichi1]

Hi thank you very much for your guidance regarding inclines. I will certainly try this on my next run, tiny steps, faster breathing 🏃‍♀️👍