Help for running up hills

[bethanyb]

I have just recently started running 5k after I graduated at 4.5k and my current best time is 35:04, which I’m relatively happy with but am aiming for under 30 mins.

but I always get let down at the same hill right in the middle on the 3rd k and I can’t seem to get up it easily or at any speed and the bit after the hill is always really slow even though I’ve done it 11 times.

I’ve attached my recent splits for reference (this time was 35:17 though)

Any tips would be greatly appreciated😊

[UnfitNoMore Graduate]

Short steps are the most important bit... little extra knee lift... use your arms to help power you up there. Have a look at this video. youtube.com/watch?v=FcBlGb0...(Not working as expected?)

35:04 is pretty good going for a new runner... soon have 5 seconds off for sub 35 and there’s a good probability that you’ll take some minutes off it relatively soon.

Happy running.

[bethanyb Graduate in reply to UnfitNoMore]

Thank you so much I will watch that now!

Okay thank you hopefully I can shave some minutes off soon 😊

[UnfitNoMore Graduate in reply to bethanyb]

Let it come... some slower running is the key... when you’ve watched that video, read this! mensrunninguk.co.uk/top-fea...

[bethanyb Graduate in reply to UnfitNoMore]

Ah okay thanks. Maybe I set off a bit too fast

[UnfitNoMore Graduate in reply to bethanyb]

And that... the toxic 10 can make the start tough. Most runners swear by negative splits (first mile slowest to last mile quickest) for a faster overall run.

[bethanyb Graduate in reply to UnfitNoMore]

Ah okay I didn’t know that, thank you

[Speedy60 Graduate]

You are doing great! Hills are hard; I still hate them. They are, however, great for stamina and fitness. I conquered a local hill by doing reps. Once a week I went to the same hill and ran up it as far as I could. I noted the spot, ran back down and tried it again, trying to get as far, if not a few paces further than last time. I did that several times (10, but I don't want to panic you 😉). I didn't go near that hill again for at least a week. It took a while, but I did it in the end, and the sense of achievement came close to when I graduated couch to 5k!

I'm sure the video has all the tips on technique. Two top tips:

Small strides

Head up! Keep up tall, don't bend forward at the waist and squash your lungs.

Good luck!

[bethanyb Graduate in reply to Speedy60]

Thank you yes they are.

That sounds daunting maybe I should do the same but time myself since I can run up the hill just not easily or fast 🤣 well done that is a big achievement and a lot of commitment👍🏼

yes the video said that so I will make sure to try that tomorrow when I run 😊

Thank you!!

[Speedy60 Graduate in reply to bethanyb]

Time to pick a bigger hill! 😉