So, I've told very, very few people that I've started this, especially the runners in my life! I'm not a natural runner and kinda out of shape (well, I am a shape, but not one I want to be š). Just completed W2R2 and feeling good, never ever been even remotely interested in programmes like this, but now hooked.
Currently, I'm running a pretty flat route, doing well, know that there will be progress in my fitness and speed, but wondering about introducing some hill running. Any advice? Or is it too early?
Thanks for having something like this, it seems really motivating.
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Fliptbrit
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There are no hills near me, just gentle inclines. Can definitely feel a difference when I go the āuphillā way. I did avoid it for as long as possible but fancied a change of scenery so off I went. Just slowed down even more!
All runners had to start somewhere and they would probably be pleased that you have taken it up and they will tell and you will read on this forum, running is ADDICTIVE.
You can see that you are improving and it wouldn't hurt to introduce one or two inclines into your run, I ran up a few short inclines during C25K and when I do them now they are so much easier and I know that I'm improving.
If you haven't already read them you there is some useful information in these posts. Good luck on your journey.
I cant avoid hills where I run so I started going up them for the first half of my runs so I could come down at the end - I think it has really helped my fitness and now I embrace the hill!
My tip would be - Go slow and steady and use your arms, smaller steps if necessary.
Hi Fliptbrit , I live in France's Massif Central, had to run inclines, slopes and hills from the start of C25K, and am very glad I did. However, I took things gradually, and ran routes with a mix of uphill and downhill.
If you decide to run inclines, be aware that it's not just the uphill that can cause problems - downhills can be tough on your knees, so smaller steps and slowing down as necessary can help there too. You need to be in control, especially where it's steeper or if you're on the trails.
Hooked already... great! š if you do include some hills my word of warning is about the downhill... it seems like the easy bit but if they're steep the impact on your leg can be considerable, as I found out in my W3. Just be mindful of how you're landing and watch out for how you're legs feel afterwards. Going up, well why not give it a try? Although some people stay on the flat until after graduation, I decided it was best to introduce them during intervals so I'd got some recovery time between running sections! Just remember that it's equal effort not equal speed going up... small steps and you'll get there. And if you have absolutely no energy left, just turn around and enjoy the downhill (carefully!)!
I also felt that 'proper' runners would think I was ridiculous but actually I think they're keen to see others getting into it and I haven't felt judged for being v slow or doing distances that would be v slow for them. But tell them when you're ready!
I did quite a lot of Week 4 on an undulating fire road near me. I fancied a bit of a challenge within the challenge at the time. In fact, on my first ever 5 minute run I unintentionally hit a particularly steep part of the track and loved it! I knew Iād be fine once I got to the top (Iām a mountain biker so Iām physiologically used to hard efforts on hills and recovering on flats).
Running on varied terrain really helped my fitness and ārunning confidenceā and I think I benefitted a lot in Week 6 from those hillier intervals in Week 4.
So, Iād say got for it, but wait a few weeks until youāre used to running for a bit longer. And, donāt make it too hilly as you still want to get through the runs and enjoy them! Thereās always time for new little challenges within the programme.
I donāt have any flat route near me longer than laps of the Morrisonās car park, so I was running up slopes right from the start of c25k. I say āslopesā not āhillsā because I really couldnāt have done c25k up a hill at first. Instead I just ran round and around the block, half way up the hill, so that I never had to be running uphill for more than a hundred and fifty metres or so before I could turn onto a flattish road, then down for a bit before the next up. I didnāt manage what could be called āhillā until week 5, when I ran for seven minutes up the slope before turning around.
I would say that if you have hill in your vicinity, use it. At least once a week. It will give you more options for choosing a route. A quite nice thing eventually is to run uphill for the first half of a run, and then the second half is lovely and easy (do take it easy, your knees will not thank you for racing down the hill before youāve built up knee strength). Once i was able to run straight along the road instead of just round the block I liked to have the psychological crutch of knowing that even if I got knackered and had to turn around early, I would definitely be able to manage the run home downhill. That knowledge made me feel safe to press on when I was flagging.
I didnāt tell anyone at first either. I wanted to surprise people with my ability to run 5k non stop. But I gave in, I told my sister because sheās a superduper runner and I wanted her advice about this and that, and she told everyone else.
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