Any tips for inclines?

[CareBear43]

Hi, After 10 days of snow and icy paths clearing, I finally managed to get back out for a run. I was on week 1 of 7 but figured I should go back a couple of weeks since I’ve missed some time. It was good to get back out again, I think I’m starting to enjoy it as I did miss not doing it.

I tend to find myself puffing for more air on the last half of my run, I thought it was just cause I’m tired but I got the app Runkeeper app and I discovered elevations! I didn’t think the last half of my route was a steady incline but the app tells me otherwise. Kind of makes me feel better knowing it wasn’t me just getting tired but now I know I dread the second half a bit cause I know it’s going to be harder. Has any one got any tips for running up hill please?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Make sure your pace is slow enough to speak clearly....... .it will be slower on inclines. On steep hills try to maintain cadence, shorten stride, keep head up and pump arms.

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.

[Magellan Graduate]

I live at an elevation halfway between the lowest and highest points of town, so I can choose whether to start with the uphill or downhill. When I was new to running I only ever did uphill first, that way I could get the hard bit out of the way first. I would also run along every cul-de-sac that was vaguely flat so as to have a bit of a break from running uphill.

Right now, the only advice I can give for making the incline easier is to rearrange your route. Long term though, you’ll find the incline easier if you start running up hills and steep slopes. Once you’ve tackled a few routes with serious uphill you’ll find inclines are a breeze.

[Voldatort Graduate]

I live in a valley and so all routes mean uphill! My usual route halfway point is just at the top of a 50m climb, most of it packed within 1km- there's a reason they chose Ally Pally for the first BBC transmitter! ... But getting home is quicker, I'd reverse your route.

[nowster Graduate]

Shorter strides. Keep the cadence the same. Head up. Back straight. Lean at the ankles, not at the waist.

[Devon_straggler Graduate]

Somewhere on here I read somebody saying 'equal effort, not equal speed' which is a good way of getting through it.

[CareBear43]

Thanks everyone, yes unfortunately my route is more ‘M’ shaped ie uphill- downhill- uphill-downhill. So I’m not really able to avoid them, but I’ll take your advice on board and stick with it 😊

[mrrun Graduate]

Inclines are good and are known in 'harder' instances as hill training. Not only will they strengthen your glutes and improve your stamina and cardio, the new found strength will also make you faster on the flats. The key is not to push it too hard, slow down, keep it steady and you'll come up with good results sooner rather than later. Google about hill training. Good stuff. Spoiler alert here - if you ever run the New York marathon, I heard that the last bit towards the finish is a nice long incline. Be prepared, you never know where this running business will take you. 😉

[Speedy60 Graduate]

Run down them! 🤣

[CareBear43 in reply to Speedy60]

Unfortunately I can’t avoid a hill where I live, but since my route’s getting longer I will experiment with a few different ways. Anyway they’re going to be good for me, so I’ve made up my mind to start enjoying them 😁

[Speedy60 Graduate in reply to CareBear43]

That's the best attitude. Where I live I have a choice, which has made me lazy. It's taken me 18 months to head for the hills, but blimey I've noticed the difference in my stamina!