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Help - how do I cope with hills?
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I think that half the battle is in your head, and if you can tell yourself as you're going up that "this will make me stronger" then they lose the fear factor?
Now each time I come to a hill I tell myself over and over that "I'm good on hills", and it seems to work!
I persevered and would run up them as far as I could and then walk the rest of them. Gradually the amount I could run increased until I could run all the way up and that was a marvellous feeling.
Don't beat yourself up if you can't always run up them as you can have off days even as a more experienced runner. One tactic I employ is to focus on a point about 15 feet in front and run towards that, then as I pass that point I focus on another point 15 feet in front and so it goes on. I don't look down as I find this interferes with my running form and I don't look at the top of the hill because I think that can sometimes be too daunting.
On particularly steep hills it can help to pump your arms (if you know what I mean) to help push yourself forwards and shorten your stride.
You also need to practise running downhill as that can be as tough as running up them. The trick is not to hold back too much as that puts a lot of pressure on your pelvis. Try to keep your body upright and in-line with the surface you're running on. This means you are in effect leaning forwards slightly and then let the momentum carry you.
You'll find that eventually you'll come to love those hills as they give you great stamina. Good luck with your training and enjoy your first 10k.
Other than that, go slow and keep going. Even walking keeps that momentum up.
re looking down when running up hills. as i've said i do find this a useful technique but other people's comments re body position are correct. it is important to keep your head and chest up and just drop your eyes to the road about 10 feet ahead and not let them stray up to the top of the hill and weep ;-)
I agree very much with DTB. If I think along the lines of "this hill is hard, so i will be getting stronger" instead of "this hill is hard, i'll give it a miss next time" it can spur me on.
Obviously this can sometimes be hard to put into practice but i think its worth a try.
Happy hill running...
Using the mentality of 'its going to make be a better runner' is a good motivator.
The terrain you are on can make a big difference though. On roads you know there aren't going to be any traction issues - so you just grit your teeth and keep on plodding. Off-road you need to look a few yards ahead constantly to pick out the best line....where its less slippy (look for grass or fallen leaves - avoid wet mud).
Only way to improve is to get out there and run up hills, pushing yourself - it will hurt, but you will improve!
Running downhill?.......well thats a different forum in itself!
As has been said already, it's mostly in your head. Most races finish at pretty much the same place, so you'll go downhill as much as you go uphill (though you might not notice so much!).
Everyone new to running will have their first 5K, and if you keep it up the time will come when you'll run your first hill too.
The more hills you do the more confident you'll become. Practice makes perfect (well, probably not perfect!).
I look at hills as a challenge and part of the run, not as something to fear or avoid.
If i go on a longer training run always include a big hill or two, you are cheating yourself if you dont, when it comes to running in races you cant avoid the hills.
I do enjoy hills, but mainly because I love running fast downhill, assuming the ascent doesn't turn your legs to jelly. I try and do one set of Kenyan hills in my local park, it's a 1k loop and takes about 7 mins, try to do 10 reps with 1 minute rest....still, not prep for a 3 miles steady climb, need to go off to the Lakes for some of that !
Try concentrating on the views,and you will soon forget any discomfort getting up there. It doesn't matter if you have to walk occasionally, just watch fell runners at work.
I think that Grasmere sports is on next week, just watch the runners in the guide races. Brilliant, but they don't all run all the way! and they are seriously good runners.
I started the race at the back last year, didn't finish there though. Psychologically I prefer to be able to pass the odd person rather than be overtaken by loads of people.
I did R4L in Truro on Sunday and started in the middle - couldn't begin to run until nearly 1K, it was sooo narrow and crowded. It isn't like that at Lanhydrock, though.
I run on my toes and rather than running with my arms across my body, I try and keep them like pistons at the side.
It really has helped me.
Try not to force yourself back into your normal stride and just continue with shorter strides tabbing away and allow your legs to naturally fall back into their normal stride pattern.
Good luck
Even went as far as borrowing a heart monitor for one run and as it didn't go as high as I'd imagined (still within my training zone apparently!) I am now at least re-assured that I'm not (hopefully!) about to drop dead from over-exertion!
Am trying to befriend the hills - maybe that could be my now mantra 'I am befriending the hills'?
A variation I'm not sure whether I invented or read about is to concentrate on picking up your heels rather than the normal running gait of pushing forward - which when you think about it is driving into the hill rather than up it
just a thought but it works for me
just thought i would add my penny's worth .... hills are excellent for you stamina..... and if trained on successfully then they can enhance your fitness and any races you do on the flat are effortless!!
hills are ace.....
sad.p
Keep your arms bent and pretend that you have reins in your hands. On each step forward pull slightly on the "rein" in the opposite hand to the foot. Does this make sense? I found it very useful when I was getting back into the swing of running following having children.
went out last night for a run inspired by this thread....
Basically its around about 7-8 miles and takes in a very steep hill which climbs for about 3 miles!,I have used this run in the past for various training purposes.
Best time was 1hr 6 mins..... until last night when inspired by the people on this thread and for once i was feeling really,really good i pushed on and completed it in 1hr 5 mins!
My technique?..... well... it's to keep my head up,look a few yards in front and to pump my arms slightly faster than usual,which will automatically make your legs follow suit,i try to keep my breathing deep and regular...... then its all in your head.... stubborness (hope i spelt it right) is a great thing to have when climbing hills!!!
sad.p