Calling all runners - how do you run up hills?

[AuContraire]

I would like to get better at running, but hills are a problem and I often end up walking up them.

Is there a trick I'm missing? Little steps, bigger steps? Head down, head up?

Grateful for any advice from those who know what they're doing!

Following with interest. I live half way up a hill so tend to walk to the top as a ‘warm up’ and walk from the bottom as a ‘cool down’ I’d love to keep going beginning to end though

Personally, shorten my stride, pump my arms a bit more, come off the pace. For very steep hills I sometimes just fast hike them as the amount of time you lose is marginal compared to how much energy you waste running rather than hiking.

Back in the day when I could actually run - very small steps, slow it down, keep gaze directed at a pace or two in front but don't look up, and me and my running buddy developed some mantras like 'I eat hills' 😂 which helps enormously. Can you find a small stretch of hill near you and do a hill repeat session, run up it, walk down, run up x 10?

Finding hills is no problem runskiyoga, I'm surrounded by long hills and it's impossible to run without tackling at least one of them! I should be good at them by now, but I'm not.

So small, but quick, steps, and don't look up is the best strategy? Will try that.

Two tips...

Act like you're pulling a rope towards you. Weirdly works.

say 'zoom zoom' to yourself.

Have to say my route is designed round not going up hills. However I have now started going up a hill at the end. It’s not very long but it is reasonably steep. I just do what I do (in my head) with all running if I’m finding it hard and not just on autopilot (my ideal).

That is, I spot some not very far off target and tell myself I just have to run that far. Then I say, well that wasn’t so bad. Let’s just keep going to x. And so on till I’m at the top. Probably taking quite small steps. But I am always listening to a podcast/music as distraction.

depends on how steep the hill is.
but generally smaller steps and slowing down.

if too steep to run down or it would end up like the cheese run I walk up

Hill reps are great for building fitness so if you can manage to do 1 session of hill reps every week for about 6 weeks you should really notice the difference.

I usually go slower, pump my arms and do a sort of bouncy jog if that makes sense, never look more than 2 strides ahead and in my head I’m going “fucking hill fucking HELL” on repeat until I get to the top

hills are great for intervall training.

run up - walk down

find a stretch that's an even (ish) 50m or so.

It helps me to find a spot to aim for (a tree or whatever) and keep my eyes on that.

I slow right down, small steps and remember to breathe. Podcasts are good so you concentrate on what you’re listening to and ignore the hill. On the plus side, if you can do hills, it makes running on the flat seem much easier!

I feel like this is either genius or one of those hidden camera pranks

I focus on small steps, and try to think about what my arms are doing rather than my legs.
I also spell out in my head my full name letter by letter then those of my children, repeating till I get to the top 😄.
(I’m not fast at hills btw, these are just my techniques for survival!)

Try and keep consistent effort whether you're on the flat or going uphill, unless you're deliberately doing hill reps

So this means you will naturally slow down. Shorter, quicker steps, pump your arms, look up not down at your feet.

@MrsTerryPratchett

say 'zoom zoom' to yourself.

Love it!

Its the same vibe as when you go ‘wheeeee!’ to go faster downhill.

I only run hills and not distance because of a knee issue. I run a 600m hill 4-6 times. Shorter strides, arms pumping if i’m doing intervals or picking up the pace at parts. Have been doing this for 6 months after struggling with knee pain due to longer distances, zero knee pain now.

Slow down, like really slow down. I used to regularly run 5k in our local park which has lots of inclines and hills, the longest at is about 500m and is a killer. Going slow, using your arms, concentrating on breathing and keeping my head down worked for me.

make a deal with God

Move your arms faster and concentrate on doing this . To an extent your legs will follow.

I used to be comparatively good at running up hills (but everyone overtakes me going down them!) I have a naturally short stride which I think helps. Also try to count off eg lamp posts, signs, telegraph poles, trees, etc so it breaks it up into chunks, if that makes sense. If there are none of the above I look for marks in the road...or any sort of marker, just so it breaks up the distance

If I know I have an incline coming up, I go a bit slower in the build up for say 3 to 5 mins which provides some extra reserve to use uphill. Then keep the pace slow and use more of your arms.

I was going to suggest the rope thing - it works for me!

If it's short and not too steep, lean forwards and swing your arms.

Otherwise I'd walk briskly

To tack onto this - how long and steep should a hill be for a good workout? Our park only has a relatively little hill that takes 20s to ascend so I'm not sure it does much use to run up it.