I am halfway through Couch to 5K and it is working for me, I find running really hard and the gentle coaching, tips and guidance on run time and walk times are really helpful, but... I live in South West England (Somerset) and there is nowhere flat. I run first thing before work and don't want to drive to find a flatter circuit, just head out the door.
The hills, oh my days the hills! So how do you tackle these monsters? As I am progressing I am finding I have to go further up, do you lengthen stride, shorter steps, faster, slower *whisper it* walk?
I can deal with dark, snow, wind, rain but the hills are my nemesis. Any advice for a small, sturdy lady?
Written by
BahamaMama1
Graduate
To view profiles and participate in discussions please or .
So sorry to hear. I am no expert at all, but what I would say is listen to your body. Perhaps try a slow jog or brisk walk if you feel breathless or cannot hold a conversation. Build on this gradually and you will get much fitter. I am completely with you, I don't like to drive somewhere just to get a run in.
Hills? You just get over them... Just a joke and the answer I go many moons ago...
Seriously, very very well done you... I do empathise.. when I began, it seemed impossible to fund anywhere when I left home that did not have an ,up, involved.
So much has been written about how to or how not, to run up a hill, but the only advice that I would give is to do it, in whatever way you find works for you. I know that is not really useful, but every run you take is making you and your running body stronger.
You already know the logistics of running up something.. you are having to do extra work running to overcome gravity...you are striking the floor differently, and it is little wonder that our calves and ankles may ache in the early days.
Try not to lean too far forward...of course there may be a little natural, lean but try not too go too far. If you lean too far, it impacts on the way your hips move and prevents you pushing off properly and using the energy on your ever strengthening calf muscles
When I run, I still do think, as is often mentioned in the C25K app, about standing up tall...you are not going to fall over backwards and it helps to keep your form in a good position too. it seems to work for me.
Take it gently, don't try to go faster, and maybe spend a little time when you are out focusing on the bits that are making o=it feel hard? Then , perhaps you can work on those areas. A strong core and stamina is going to be so helpful here as are exercises for those legs and ankles...on some of your rest days...
Lots of ideas for those on the Strength and Flex Forum and a few here in a linked post I did there a few years ago... Calves and ankles included.
Do believe ne though when I say, you will reap benefits from running these runs.. you will get stronger, you will find when you do run on the flat, you may even as I used to do , run slower!
I love my hills... and what I thought of as torture in the early days, is now one of my favourite warm-up starts... a long steady low incline with a short sharp steep bit at the top!
You are doing so, so well... keep it up and I hope this may have helped you a tad
Photo is about two thirds up the hill from the village at the bottom !
I'm a 62 year old, five-foot-nothing, chunky woman. I live at 680m in France's Massif Central and from the start all my C25K routes included hills. No choice. So basically I just got on with it.
When going uphill, take shorter steps and increase your cadence (= the number of steps you take per minute) slightly, or at least don't decrease it. It doesn't matter if you end up going slower, that's perfectly normal.
Also on uphills, try to look ahead rather than dropping your gaze. I've often read "Look at the top of the hill." That's all very well if you can see it. However when the hill in question goes on for several km and is covered in forest, it's useless advice. It's easier to decide on a point to look at and then choose another as you continue.
You also need to spend time running downhill. Lots of people seem to think that's a doddle, because it doesn't mess with your breathing as much as uphill running does. However, it messes with your joints and muscles, and personally I'd say it takes more skill than running uphill.
Because of the local topography my C25K routes included both uphill and downhill stretches without my having to think about it. However, if that's not the case for you, remember that you can always run part-way up a hill and then back down, or vice-versa. There's no law that says you always have to run all the way up or down.
While I'm all in favour of walking hills whose gradient and/or terrain makes them unrunnable, the point of C25K is to enable you to run (or more accurately jog) 30 minutes non-stop. This is why I suggest part-running hills both up and down, rather than adding in walk breaks.
I've ended up loving hills and will always run them in preference to a flat route. I have no idea how to manage the latter!
You'll be fine. As Oldfloss said - It's just a hill, get over it!
I live on a hill and I used to turn and run down when I was struggling with the run section in C25K. Sometimes it only needed a few paces down to have me ready to go up. I still might do this on a steep hill, or, if it's quiet, I might zigzag my way up it. I think I remember someone on here talking about dancing your way up and I often think of that on a steep incline, when it feels that I am more or less jogging on the spot.
I find the best way on a steep hill is just to think about the next step. Literally one step at a time and keep jogging on.Don't be put off you can always manage one more step. I never knew that it was possible to run so slowly.
Nearly 3 years since my first run of c25k and I have learnt to love running uphill (most of the time) and the feeling of achievement at the top of a steep one is second to none!
Use your arms (backwards arm drive). Imagine you are using your elbow to drive a nail into a wall, and drive your arms backwards. Keep your shoulders relaxed by imagining you are holding a crisp between your thumb and forefinger
Your arms actually drive your legs. The better arm drive will get you up the hill more easily.
It takes practice - focus on backwards arm drive and taking baby steps with your feet. Enjoy as you glide up the hill and others look on in envy 🏃♀️
I understand your problem, I live in Devon and equally hilly, but as much as I hated them, each day or week I would get further up the hill, then 1 day I did the whole hill, yes I thought I was going to pass out, have a heart attack etc but the boom I've done it was great, I entered a local cancer 5k with a mate, I actually did struggle because of hill train, where my friend thought every incline was a massive hill but it wasn't, so as hard as it is try and keep going.
Loads of great tips already! As another South Westerly runner, I’ll just send sympathies!! It’s all hills round here too. My one piece of consolation is that when (if!!) you ever run on the flat, you’ll be amazed at how much easier you find it!
Keep going. You may well find you come to love the hills-I did!
don’t know if it works but an experienced runner told me to look straight ahead but with your eyes on the pavement about 6ft in front of you - apparently it tricks the brain into thinking your running on the flat. Haven’t personally felt the need to do this yet but will when the time arrives - not many hills in Lincolnshire! 🤣 good luck x
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Just a joke and the answer I go many moons ago... 
Hills, hills and more hills
Climbing that mental hill again
Hills
The strangeness of hills.
Hills 
