Hoping someone can advise! I run 4-5 times a week, distance varies from 3-8km per run as a rule. The problem is I have never run hills! I live in the Fens which could not be flatter and I don’t have a treadmill or access to a Gym/machines.
I am going on a walking holiday, so fitness wise I think I’ll be fine but I am genuinely a but worried about how I’ll cope with the hills (ascent and descent) even walking rather than running (there will be loads - it’s Madeira).
What training can I do without access to hills to prepare? I go in four weeks (only booked today so hence short time frame!)
TIA for any tips.
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Half Marathon
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From my recent experience in Cape Verde, I'd say you will manage fine. One piece of advice I'd give is to stretch at the end of each day, just as you ight after a run; glutes, calves and thighs all take the strain when you are moving up and down hill, so giving them a good long stretch afterwards should pay dividends.
For prep - up and down stairs as much as possible, perhaps?
Great link, thanks Linda, why I didn't think to actually google Hill Training without Hills I do not know, so thank YOU for doing the sensible thing and sharing! OH works at the top of a seriously tall building so has the option of lift part way/stairs the rest etc which he is going to do, I will do more ups and downs at home - it all must help as you say!
I think you'll be fine. My husband has been walking in Madeira a couple of times recently and he isn't particularly fit (and is 70!). I suspect you will surprise yourself (though maybe don't try to keep up with the 20 year old's pace if he's going with you ...)
With your fitness level I am sure you will be fine. We walk miles on the Isles of Scilly on our two week annual stay. It is certainly more hilly than our usual dog walks, but I really think nothing of it. Friends have been to Madeira and have walked the levadas and have talked about the views rather than the hills; and they are certainly not runners. The stairs thing is a good idea; but you are going somewhere which is new to you, so you can enjoy finding out what you can do. Our friends loved the food 🙂.
Thanks BC66, great to hear that the views are talked about before the hills, may not be as bad I think! My 20 yo son is mad keen hiker and will be off to take on whatever there is, I just don't want to miss out on too much! PS. The Isles of Scilly are so gorgeous, we used to go years ago and I'd love to go back.
One person to ask would be Jools2020 who moved from the Fens to hilly Bracknell a few years ago.
Having started running in a hilly area I actually find flat running more tiring than hilly running. Maybe it's because on the flat I'm only using one combination of leg muscles, whereas with hilly bits there's more variety of movement.
Yes, I'd agree with that. When I lived in France in the summer it was pretty (very) hilly, and I coped with it, but when I came back to Cambridge I found the flatness relentless...
I have a friend who did the Edinburgh HM, famously downhill all the way. She couldn't walk the next day, her quads were screaming!
Madeira is beautiful so you can run/walk slowly and just enjoy the views 😍 Depending on where you stay, there are flat areas. I ran there several years ago and my route was pretty flat beside the sea. Enjoy and have fun 🤗
I get that you're genuinely concerned, but you're already fit and this isn't a race, is it? It's a walking holiday. So why not treat it as such and make the most of the views, sounds, scents, and the different terrain? Not to mention all the other aspects of a holiday, such as discovering places, trying unfamiliar food and drink, and being looked after!
Going up and down stairs might help prepare you, but fwiw I'd say that the challenge of hills isn't primarily the elevation gain, it's dealing with uneven surfaces and varying gradients. You need comfortable footwear with decent support and grip, preferably walking boots, maybe trail shoes.
Walking poles help with balance, but check airline luggage restrictions. If you're using a backpack, ensure that's comfortable too and won't move when you do. If it does it won't help your balance, and it can also rub your skin raw. (Yes, I'm the idiot who wore a hydration pack over a racer-back top.)
Finally, if by any chance you are finding things tough during a walk, whether uphill or downhill, stop briefly and give yourself a break, physically and mentally. Stretch a bit, change position, take in the scenery, remind yourself why you're there.
Have a wonderful, in the literal sense of the word, holiday!
Thanks Cmoi - absolutely it is not a race, it is totally about enjoyment. I just don't want to collapse in a total heap and miss out on what could be some incredible walks and views through lack of some basic preparation. LOTS of stops to admire definitely on the cards! And I am only with husband and son, not an organised forced march so we can take our time.
I have got some really decent very comfy Scarpa walking boots which were my son's but I've not used much for "walking" except around ski resorts and one day in the Peak District (some hills involved now I think about it - but we didn't go very far).🙃
Seriously, there's no reason whatsoever why you should collapse in a heap; with all the running you do you're way better positioned than most people to walk hills.
If you've not used your walking boots much maybe you could try wearing them to go up and down stairs, or outdoor steps or bridges. Or even have a day out somewhere that isn't as flat as where you live. That should hopefully give you both practice and, more importantly, confidence.
Yes I did Couch to 5K in the fens and then moved to Bucks. A bit of a shock with the running, for sure, but strangely I don’t have any trouble walking up hills, although I’m not good at running up them! My heart rate shoots up with the effort! I’m still avoiding hills where possible even though my running club leader tries to encourage me to join the hill repeats on Saturday mornings - I just pretend not to hear her! I know I should do them. One day I will. If I know it’s near the end of a run I can zip up a hill - but otherwise …. No.
I’m sure you’ll be fine with the right footwear. Just enjoy the holiday - stop when you need to. You already have a base level of fitness that’s pretty good with all the running you do, probably more than you realise. You’ll have a great time!
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