Tips wanted for starting to run in a hilly place!

[Mulroo]

We recently moved to Matlock in the Peak District & after a couple of half-baked attempts to get through Couch 2 5k a long time ago, I’d love to get back into this with a view to completing it. However, I’m feeling daunted by starting when we live in such a hilly place! If anyone has any tips on how best to start the programme & slowly build up my fitness when unused to running up & down hills I would very much welcome them. Thank you!

[Irish-John Graduate]

I live in a crazy-hilly area It certainly makes for tougher runs - but the hige payoff is you become fitter relative to the time you put in than on the flat :)My advice - definitely don't worry about distance. No way can someone cover as much ground hitting hills.

Be careful going downhill - not only from a falling aspect but also its very easy to overstress a muscle or tendon and so forth - too easy to "lope" down while the footfall impact is quietly increasing.

Best advice I ever got though is - when running uphill pretend you are peddling a very small bike -sounds silly but it works 🙂 It's slow - there are still some truly steep hills where I could almost swear I'm just running in place - but it gets you up in far better shape than trying to "run" up them.

As I said, the payoff for those beastly hills comes when you run on the level - my first half marathon went anazingly better than I could have believed based on my hills "speeds and distance". Now I see my locality as a bonus instead of 'oh god' 🙂 I get far more benifit from each run than I would otherwise. Do, however, take it VERY slow and steady 🙂

Wishing you many happy miles in your future

[Mulroo in reply to Irish-John]

Thank you so much for your encouraging response! There’s some great advice in there. In relation to going downhill, is it best to go extremely slowly, bearing in mind what you’ve said? And presumably some proper stretching beforehand & afterwards? That might sound daft but I really am a newbie, having forgotten everything I learnt the first time I attempted this. 😂

[Oldfloss Administrator Graduate]

Sound advice from Irish-John ... do check out the pinned post too, to refresh your memory re-stretches etc...

healthunlocked.com/couchto5...

Hills are your friends... truly... work outs, ready made, and the more you do, the stronger you get... mentally and physically.... Slow steady ...lean forward a little, but not too far. etc etc...

Do please have a read at the old Catch-up Corner post.... I wrote a while back.. I think you may find it helps...

healthunlocked.com/couchto5...

I run faster up things than on the flat... I am Staffs Moorlands and we have a lot of inclines near me...

Matlock... there are the paths by the river, running back to Matlock Bath and Cromford... also. you are so close to the peak trails... Middleton Top etc... I love running there... the park in Matlock is not big but you could get a route out of it

Further afield but not too far... the Monsal Trail and the Tissington trail.... all great places if you want more flat than up...

We head out to the Peak District fairly often . usually when I am fed up of housework... not far from me at all... so I do know it fairly well. So beautiful and you are going to really enjoy exploring all the new places to run x

Keep us posted please

[Mulroo in reply to Oldfloss]

Brilliant, thanks so much! I guess I need to stop overthinking and just begin, no matter how long it takes me it’s the having a go and small steps in building up fitness I know. I was thinking the park might be a good (and flat!) place to begin actually. 😊

[Oldfloss Administrator Graduate in reply to Mulroo]

When you're settled you'll find loads of places...and I'll look out for you🏃‍♀️😉.!

[Mulroo in reply to Oldfloss]

I’ll be the one inching along determinedly… 😄

[Oldfloss Administrator Graduate in reply to Mulroo]

I'm the old lady in bright leggings!

[Cmoi Graduate]

Hi   Mulroo , it's hilly where I live too - France's Massif Central. So I ran hills from the start of C25K as I had no choice. Also, it genuinely didn't occur to me it was supposed to be an issue. What else was I supposed to do - move house?! Don't forget that you can always run part-way up a hill, and back down again. Basically, just do it!

I'd also suggest you reread the How to run C25K guide, as it's got lots of useful tips about the programme in general, including stretching, rest days, taking things at a comfortable pace, and much more. See healthunlocked.com/couchto5...

Have fun!

[Oldfloss Administrator Graduate in reply to Cmoi]

Great advice.. hills...we just get over them ! X

[Mulroo in reply to Cmoi]

This is great, thank you! The views of the Peaks from our house are spectacular and I feel very lucky to be here; it’s time to start embracing them while the days are longer and hopefully drier soon. If I leave it until later in the year to start I’ll talk myself out of it. 😆

[BGood]

it’s a very good question! Ok there are several things you can do to build it up!

Plan a route with a hill in it! Slow your pace right down use your arms as pumps to help you! Where ever you go down to walk, look for a marker a tree lamppost house number etc and try to go further next time!

Another one is uphill sprints run as fast as you can up hill again find a marker again! Walk back down taking some deep breath’s to slow your heart rate down! Then go again !

These are tips we regularly use for our beginners in our group!

Don’t be afraid to walk a hill we all do it! We use a phrase they are not hills they are up hill flats 😂

[Mulroo in reply to BGood]

These are great tips, thanks so much!

[JetSetWilly Graduate]

Run downhill all the time

or move to Kent!!!!

Best wishes

Jet

[Mulroo in reply to JetSetWilly]

Haha, running downhill all the time might not be a bad plan… 😆

[MissUnderstanding Administrator On a break Graduate in reply to Mulroo]

JetSetWilly I know this is probably lighthearted but just in case…only running downhill all the time is a bad plan. Yes, it feels less tiring but it’s actually harder on your muscles and joints than uphill running.

Hills are brilliant for building fitness, even though they’re certainly a challenge! Hopefully you can find a route that’s right for you Mulroo . It sounds like you’re doing brilliantly. Matlock is a lovely part of the world, even with the hills!

[BGood in reply to JetSetWilly]

owe we have some good hills in Kent 😂

[Kirst13 Graduate]

When I started couch to 5k, I used to go as far as I could up the hill and then turn and run a little back down and then turn again up the hill. I needed to turn down less each week and now only have to do that on very steep hills. I can, however, be seen crazily zigzagging the quiet roads or tracks, both up and down hills though to spread the ascent or descent 🤣

[Mulroo in reply to Kirst13]

This is brilliant and very encouraging. Well done you!

[Runsinger]

I live about 3 miles from you, also on a very steep hill. I did the couch to 5K 3 years ago and I am still running, with a few breaks for various reasons. I always walk down the hill from my house to begin running on the flat If I were you I would try to avoid the hills until you are a bit stronger. From the sports centre in Matlock cross over the road, through the gate and across the Peak Rail track to meet the trail. Turn right and you can continue running uninterrupted through to Station Road at Darley Dale. From there you can continue through Whitworth park and then pick up the trail following the Peak Rail line to the station at Rowsley North. You can then continue this path past the recycle centre to Rowsley village. There are miles to explore and all flat and beginner proof. The only down side is you don't get the great views that you love but it is very pleasant to run and you won't get put off. Hope this helps and good luck.

[Mulroo in reply to Runsinger]

This is very much appreciated, I’m grateful for the route advice. When you move somewhere new it’s hard to know where to begin but I’m confident I’d be okay with trying this. And not too far to get a lift home if I get myself lost!