Hilly!

[I_will]

I live in a hilly place and can't always drive to the flatter river run. Has anyone else done the c25k on hills? Takes so long to go up and is so unpleasant but coming down is over too fast! I'm just finishing week 2 tomorrow.

[Bazza1234 Graduate]

Well -- like most things in life, it has it's good and bad points. Probably, in the early days of C25k , it is better to avoid hills for a while. There are so many other things to get right first -- like getting your breathing sorted, getting your body used to the flogging that you are giving it, etc

BUT - sooner or later, we all have to face hills - and it does then become good to tackle them willingly. They will actually do your running good.

[runningnearbeirut Graduate]

I live about 2/3 of the way up a mountain so even my flattest route involves ups and downs (backwards and forwards along an almost flat bit, but it is most definitely NOT flat to get there and it is actually on a slope).

My advice:

First look on the bright side - if you can run up a hill then you're really helping your stamina (and your glutes - trust me, you'll notice a difference!) so on the occasions when you drive to a flatter river run (I go down to the sea front) you'll be able to run faster and with more confidence.

When you go up, take SMALL steps. There's one particularly steep bit near me where I often feel like I'm not moving, but I do try to keep moving my feet at the same rate and then it's such a wonderful feeling when I get to the flattish bit at the top of it and can stretch my legs out to run "properly"!

Be careful when you go down. I think injuries are more likely at this point. You'll probably notice that your feet make so much more noise hitting the ground going down, so think about how much more impact that means is going on. Try to stay upright or lean forwards slightly rather than leaning back.

If your hills are steep (up or down) then try to zig zag across the road or path to reduce the gradient.

Finally, relish those moments of triumph when you get to the top of an incline and enjoy the view if you get one! (Is your profile pic where you run? If so it looks amazing!)

[I_will Graduate in reply to runningnearbeirut]

Thanks, this is really encouraging, I think being used to walking a lot in a hilly place has got me to a good starting point for running. I did notice the feet slap noises, so your tips are great. A positive attitude is key I think as I have noticed that some days seem much easier than others. Hopefully tomorrow small steps up will help, and holding on to the thought that I'm doing my stamina lots of good.

My pic isn't where I live - it is of the Isle of Jura, one of the Western isles of Scotland. A lovely wild place that I like to visit when possible.

[misswobble Graduate]

I agree with the above post about the run up. I do little fairy steps and imagine I am running on hot coals and don't want my feet to make contact with the ground

Take care on the run down as you can slip on loose stuff, as I did yesterday

Hills are good training but as I hurt my ankle from running up a steep slope early on in the programme I think I would avoid them for a while if at all possible if I was you. They are so difficult that they can put you off and you don't want that at this early stage

[Bazza1234 Graduate]

Short, high cadence steps up the hill - and short, high cadence steps down the other side !!!

[Hidden]

Hi. I did my C25K on Dartmoor which, whilst not the hilliest part of the world, is certainly not flat. It was a bit demanding at times ~ especially on the early runs ~ but in the end I really found it useful. I now run on the flat at times and it is SO easy. The hill work has paid massive dividends.

A word of advice and a word of caution. The advice - when going up hill take smaller strides and look ahead as well as where your feet are going. The caution - when going down hill don't fight it. Practice with running so that your body is upright in relation to the hill, ie, lean forward and let gravity help. It feels really strange at first, but after a while you get used to it, but be extra careful if trail running. The same procedure applies but watch out for trip hazards.

Lastly, if it gets really steep on the way up, try the newly invented way of running up hills; it's called walking, and we all do it!

[Bianx Graduate]

I know I'm not the op but thanks or the advice! I run on hilly cliff tops and really struggle with the hills. Am on week 4 and it's so hard doing 5 mins uphill! Xxx

[Hidden]

Can't give advice on the hills - all nice and flat where I live, but wanted to say well done on getting nearly to the end of week 2. Good luck and best wishes.

[towzer61 Graduate]

I live on the outskirts of a city but my house is in the middle of hills whichever way I go I have to run up a hill and I've found it helps no end. Because that's how you have to train when you come to running a race with a hill you don't notice and its amazing how many people you can pass. I completed a 10k recently and experienced runners thought it was a tough course because of the hills but I didn't agree and where many had to stop and walk I kept on going. I may not be fast but I have the stamina because of the hills. I agree with everyone on here take short steps on the way up but you can lengthen your stride on the way down, I like to imagine myself gliding down hill but don't get carried away and be very careful, most of all enjoy and keep going it gets easier.

[I_will Graduate in reply to towzer61]

This really encourages me! Thanks