Any tips for hills?

[Bo-bing]

Hello,

I can’t do any route nearby without at least 100m elevation and it’s not gentle. Flat and downhill all is good, but the uphills, even the more gentle bits, are really not doing my confidence any favours. It’s mainly muscle pain that gets to me although obviously harder work too. Any tips on tackling uphill jogging?

(I have got to week 6 run 2, with some help of fast walking and trying to time the worst hills with the interval walks - I can’t cheat from now on!)

Thank you.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Hills make you stronger, so keep tackling what you can manage. One simple solution is to run as far up each hill as you can manage, then turn round and run down, trying to get a bit further up on next attempt. It makes a mockery of route planning but answers an immediate issue.

To run uphill try to maintain cadence but shorten step, keep arms pumping in opposition to stride.

Be careful not to overstride running downhill........that can impart stresses equivalent to seven times your body weight through your legs.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Blackberrypie Graduate]

OldFloss shared this which I found useful - healthunlocked.com/api/redi...

[davelinks Graduate]

All what's been said, and keep head up looking well ahead chest out. try not to go up on your toes too much, that can give aches..

Gently stretch well afterwards and can use a foam roller on aching calves..