W4R1

[M0use]

Another major milestone for me, my first 5 minute sections. I did it, just.

I live half way up quite a hilly road so I start off going up hill and come back downhill. I have no problems with tired legs, cramp or anything like that but the outward run (predominantly uphill) I find it very difficult to keep my breath. I don't think I can run any slower. Coming back I have no problem with my breath at all and I can lengthen my stride while keeping conversational pace.

My question is should I try to find a more level route (difficult in my area) or keep trying to run up that hill?

[AlMorr Ambassador Graduate]

Congratulations on completing weeks 1 to 3 of C25K and run 1 of week 4, hills are good for running but as you are new to running I think you should try and find a flatter course if possible, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, good luck for your running journey with C25K.

[M0use Graduate in reply to AlMorr]

Thanks, I'll have a scout round and see what I can find. It felt a bit like cheating after completing weeks 1 -3 on the hill but today it did nearly beat me so maybe a tactical retreat is a good idea.😅

[IannodaTruffe Mentor]

Well done.

It is possible to run on the spot, so, yes, you can always go slower and if you cannot speak aloud clear ungasping sentences as you run then you are going too fast. Obviously, running uphill is more demanding than going downhill, so you need to pace yourself...... slow down.

Also, lengthening your stride as you go downhill is fraught with problems. When going downhill it is estimated that up to seven times your body weight can be transmitted through your legs, causing considerably more stress. A longer stride is also more likely to result in heel strike......... combined with the greater loading, your knees may well suffer, so take care and make sure footfall is under your torso.

If you can run up hills, then you can run up hills, so it will build your stamina, but don't rely exhaust yourself going up or hobble yourself going down.

The flat is more forgiving, but I used to find more boring.

Take care .

[Cmoi Graduate]

Hi M0use , you'll probably have most people telling you to find somewhere flat. Speaking as someone who ran hills from starting C25K (aged 59) I disagree, unless absolutely everywhere's double figure gradients.

However, I'd make a point of varying your route, which you'll need to do anyway as you run for longer. If at all possible, start off some runs going uphill and others going downhill.

People often think uphill running is tough and downhill isn't. Wrong. Uphill raises your heart rate and takes it out of your breathing, downhill is hard on your joints, particularly knees.

[Kirst13 Graduate]

What about running downhill at the start while you are warming into the run and facing the uphill once you are into your stride? I live on a hill, not particularly steep, but even my "flat" route has inclines. I used to run backwards and forwards, going a little further forward each turn and using the back down the hill to gather my strength- often just 20 strides or so downhill and I was ready to turn around.

[Oldfloss Administrator Graduate]

Firstly, there is always slower... believe me., there is:)Secondly. well done you! You are doing so well.

You could find a flatter route, but ( there's always a but), running up the hills will really help with so many aspects of your running as you progress,

Stamina and strength wise, there are huge benefits.

Try to run slower... and lighter... pace yourself. Don't think of as attacking the hill. Let your legs take you. Try to keep your back straight and look ahead, you may find you lean forward a little but try not to bend forward.

Keep your arms in their normal position and let them work. Tyr to take light, quick steps and stand tall... your stride will alter and when your reach the top resume your normal one

Downhill?

Oh, the temptation to run down arms outstretched... wheeee! Don't do it. I have a few times and got a way with it But it is not a plan .

Try to maintain a steady pace, don't overstride or lean back. Enjoy, but as IannodaTruffe says, take care.

I have inclines all around me, and I love hills. I started to use the steeper longer ones as a change of route. They became my warm ups and since 2015, I got stronger and stronger until the norm for me is faster uphill than on the flat!

I had to practice on flat stretches before running my first HM.

I love the up bits!

Hills,? Just get over them. That was what someone here said to me at the beginning, and do you know what? You will.

Give these tips a try... they are based on sound advice and what I have found out works for me, with a great deal of success over the years.

Please let us know how it goes?

[M0use Graduate in reply to Oldfloss]

Thanks for all the advice, a lot to digest. I've had a look round and a flatter route (without driving to get there which isn't really an option for me) isn't possible and in truth I don't want to give up on my hill. I was quite fond of it until this week. I think I need to re read everything about pace, breathing etc and just try again, and of course I'll let you all know how it goes.😊

[Oldfloss Administrator Graduate in reply to M0use]

You'll be fine..just take it gently . I started with mine this morning...steady, and light steps. There before you know it!