Running up hill

[Steph220]

Hi I’m at the start of week 4 and I’m really enjoying it so far but with the longer running times I’m finding that I can no longer avoid the hills and I find that these zap all my energy and hurt my legs a lot and I end up having to stop running and walk some of the way. Any advice on tackling hills without stopping x

[AlMorr Ambassador Graduate]

Just take the hills a little slower Steph, that way you should have more energy to complete the 🏃 run 😊, even on the flatter sections run slowly so that you won't zap up your energy so much. Drink plenty of water the day before you run, being hydrated is very important.

[Steph220 in reply to AlMorr]

Thanks I will try that

[Oldfloss Administrator Graduate in reply to Steph220]

Hydrate well every day,, the day before or on a run day is not enough...

[UnfitNoMore Graduate]

I ran the plan thus:

Run to bottom of hill

Turn round

Run to bottom of other hill 😂😂

Slow down and shorten the strides and it’s a bit easier.

[Steph220 in reply to UnfitNoMore]

😂😂😂 thanks I will try that

[Kertesz in reply to UnfitNoMore]

I’m doing that at the moment... but it’s beginning to make me dizzy!! (Just searching c25K forum for ways to tackle hills!!)

[UnfitNoMore Graduate in reply to Kertesz]

youtu.be/FcBlGb0qgS8(Not working as expected?) this is about running form on hills

[Kertesz in reply to UnfitNoMore]

Thanks for this - very helpful. I’m in week 6 now - and just wondering whether to try and continue to conquer the hills on my doorstep in the upcoming sessions... or make it easier and drive 20 mins back to the beautiful, flat park where I did the Parkrun on Saturday...! 🤔

[UnfitNoMore Graduate in reply to Kertesz]

Personally I’d go for the flat, maybe try a small hill towards the end of week 7.

[Kertesz in reply to UnfitNoMore]

Thanks - I must say it’s very tempting... I thought I’d be ‘cheating’ if I did this... but maybe it’s just being sensible!

[UnfitNoMore Graduate in reply to Kertesz]

I started the plan avoiding hills, so I finished the plan the same way... I did a lot of my running on flat grass, which takes a little more energy than paths, so then I was all set for some hill work after graduation.

[Kertesz in reply to UnfitNoMore]

Thanks... I can’t tell you the difference it’s made in my head removing the hills!! Like you, I’ll also be running on grass. Off to run now, then!! Thanks again.

[UnfitNoMore Graduate in reply to Kertesz]

Have a wonderful run.

[misswobble Graduate]

It’s very early in your running career so don’t worry at all if you can’t do them . You can avoid them totally if at all possible, eg go somewhere else by car or bus to find somewhere flat to run, at least til you’ve got stronger.

If you have no option just take a break as required. Don’t push things as you don't want to hurt yourself The good thing about this fab programme is that there’s absolutely no rush The slower the better in fact 💪👍😃🏃‍♀️

[Steph220 in reply to misswobble]

Thanks i was thinking about pausing it until I’m at the top of the hill and restarting again

[Blacjaguar in reply to Steph220]

That sounds like a great idea actually! Then the hills don't count until you make them!

[Oldfloss Administrator Graduate]

Well done you... try small short steps uphill and try these tips

verywellfit.com/how-to-run-...

[angelbetty Graduate]

Hi, I'm also on week 4 but I started out with my local hill. I discovered how to run more slowly at the beginning of last week and it made the most huge difference to my ability to ascend. Try not to think about making it to the top or that it's as steep as you might believe. Other ways to tackle it could be to start your run nearer to it? Use the hill for your warm up walk? Adjust your pace? Have a think and let me what your ideas are. Good luck with your runs. I look forward to reading about your adventures x

[CrimsonMama]

I have a hill in the middle or towards the end of my regular route depending on where I start from. I feel like such a snail going up! I am certain walking would be faster! But I remind myself that a hill burns more calories and makes you even stronger than running on the flat. And then on the return it's a rush when going downhill instead of up!

I agree with others to just take it slow! Or if it is a big problem find a new route even if it means going up and down the same trek a few times....

Good luck!

[Couchpotato2 Graduate]

I’ve had that problem too. Upon group advice I go much slower on hills and us my arms more. I would be faster walking most of the time but I don’t and the time after it’s marginally easier. Just go slow or follow UNM’snadvice!

[deadandalive Graduate in reply to Couchpotato2]

How do you use your arms more, and how does that help? I need all the help I can get with going up inclines! I have generally avoided them for runs I feel will be extra tasking, like the last run of week 5, and my first 8 minute run, but on doing my first week 6 run today I deliberately took a route that took me up an incline for about two minutes — it was hard but I felt I did manage it, and I actually pushed myself for another minute before turning round. I agree that they’re good for building stamina but one clearly shouldn’t overdo it. But yeah, every helpful tip counts!

[Couchpotato2 Graduate in reply to deadandalive]

Have a look at the link Oldfloss put above, which is more less what I was told. I think really it’s stay straight, go slower (so for me I concentrate on keeping my heart rate feeling the same) and use arm forwards and not sideways. If it gets bad I imagine pulling myself up on a rope, thinking I’d be better walking and chanting (one of these three is not helpful).

I find them hard though!

[deadandalive Graduate in reply to Couchpotato2]

I’ll do that. I appreciate the “go slower” bit though: I have been, but there’s a difference between lowkey feeling like a slacker and knowing that what you’re doing is actually what’s advised.

[Couchpotato2 Graduate in reply to deadandalive]

I think I am going slower each run! But I’m still enjoying it although the voice in my head does think I am going too slow... but it’s been 4 weeks so I will stay slow and complete the programme.

Was quite funny though that at run3 of w5 I hit the hill just as I was finding it hard to run so it was such an effort! Running further for me means more hilly bits... but on the plus side, the flat is going to seem so easy after!

[deadandalive Graduate in reply to Couchpotato2]

Yes! Going downhill feels oh so glorious! I often feel like it’s a picture of how it’s like to be at one with life and nature, such that it’s working for and not against you. And I think of going uphill as pushing against it because sometimes you do need to.

As for speed, there’s time enough for that! My focus now is on stamina!

[Millsie-J Graduate in reply to deadandalive]

When you run up hill, shoulders back but relaxed to allow the breathe in, look 10m ahead and aim for that, then repeat. Recognise that it feels hard because its a hill.... those gremlins are little blighters! Hills will get easier 👍🏼

[Pete1w Graduate]

Lots of advice on you tube about how to tackle the hills. I guess it's the luck of the draw where you live, hilly or flat😀. As everyone has said I wouldn't worry about it too much just yet but as you progress you're going to have to learn to love running up hills, or at least hate them less.... Good luck and keep going you're going great.

[Millsie-J Graduate in reply to Pete1w]

Embrace those hills, if you can run hills you can run anywhere 😀

[MegaSuze]

When you run on a flat surface you don't really need to move your arms to much, keep them relaxed as possible. Your foot should land mid foot ish and roll through to the toe which you then push off with to give you more bounce (I'm terribly flat footed so I find this really hard and it means every time I land its kind of stompy and all that potential energy is absorbed into the ground which makes it more difficult to keep going).

When you go up hill you shouldn't necessarily have to change your pace if you are comfortable but you should pump your arms and you should shorten your strides and land on the ball of your foot, your knees will probably automatically come up a little higher if its a steepish hill. Don't lean forward, keep a nice straight back.

When you go down hill keep your back straight and in line with your hips and you can stride as normal again so as not to end up losing control.

It sounds weird but this is a technique I learned last year when I did a beginner's running course that literally started with the mechanics of running.. I.e. how to step.

To be honest, when you go online to look there are loads of different tips but I found that the above worked well.

Sorry if it's a rubbish description but I hope it helps!

[ToriRose Graduate]

I struggle with hills too. Someone gave me a tip to take shorter strides and keep focused on the top of the hill. This works for me. I also tell myself it's just movement not running. This then stops me focusing on the fact i am actually running up hill.... strange but works for me. Keep at it!

[Silvanus]

Try smaller steps and don’t lean over into the hill which will hinder your breathing .. hill running will help your flat running big time , best of luck and don’t give up !

[Knitruntalk Graduate]

I still struggle mentally and physically will hills, and living in Norfolk our hills are really no more than gentle slopes. I run slowly and even slower on the hills and try to take deeper breaths to recover on the downhill section. I normally run round our village common and this afternoon is the first time I have managed to run three times up the steepest slope. In the past I have chickened out on the third lap and taken a path with slightly less incline. Just take it slow and you will get there.