W1R1 and hills

[wheniam65]

W1R1 issues: Well like most I decided a bit late in life to have get fitter after spending so much time in lockdown. So I tried the W1R1 run, well stagger. The problem I had was were I live is very hilly so going down hill was difficult and going uphill was almost impossible at anything other than a walk. Most of the time i was out of breath. The total time it took me was slower than walking. Any suggestions for doing this in a hilly area?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

While it will play havoc with planning routes, you can always run as far up a hill as you can manage, then just turn round and run back down.

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.

[Crazyrocheter Graduate]

I have lota of hills around me to lol , if you can afford to id buy a treadmill? , would help you to build up some stamina or Mayb you could change the run part of the program to a power walk ? This would help you cope with the hills better and build up to running for 60secs

Well done for getting off the couch

[daycartes Graduate]

Can you not drive/ cycle/ get a lift to a location where there are no hills. I cant think of anything worse than to start this fantastic journey by setting yourself an 'uphill' task like this. Perhaps run during lunch break at work. The whole process is designed to ease you gently into running. And it works, by gum it works. Please look for a solution. It's so worth it. Good luck.

[Cmoi Graduate]

Hello wheniam65 ! As I live at 680m in the Massif Central, I did all my C25K runs on hills and slopes. So you probably won't be surprised to hear that I agree with IannodaTruffe : don't flee from the hills, just plan your routes carefully, and mix going up and down hills. Going really slowly is fine, in fact it's preferable. You also need to take small steps, particularly where the gradient is steeper, on both uphill and downhill sections. And as Crazyrocheter suggests, if that means power-walking rather than jogging to get you started, why not?

Happy running!

[wheniam65 in reply to Cmoi]

Thank you

[wheniam65 in reply to Cmoi]

Thank you

[Frenc Graduate]

Hello and congrats 🥳 for starting C25K! Like you, there are a lot of hills where I live - I live half way up one. I decided early on to embrace them as otherwise my route choice is really limited. It’s done my stamina the world of good although initially it is hard! I would just say go as slow as is humanly possible, it doesn’t matter if it’s slower than walking. Also are you able to drive to a flatter area? This way you could mix it up a bit. Best of luck! 🤞👍😀

[wheniam65 in reply to Frenc]

Thank you for the advice much appreciated

[wheniam65]

Thanks for all the replies, much appreciated! Just got to go slower!

[Ianc2]

I you go to the Brecon Beacons you will see lots of young men and women wearing camouflage gear puffing and panting their way around the Brecon Fan Dance horse shoe. It is a great way of getting fit.