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!

Definitely this OP. I've only just realised the importance of strength training and it has made a massive difference to me in terms of knee pain, and I now feel that I'm running from my glutes and I focus on that. Pump the arms as well. In fact, I prefer running uphill to flats or downhill, madly!

It really does!

Reading in interest as I have a similar problem as I live at the bottom of a hill (And am surrounded by the bloody things). I usually end up going slowly up them, but am going to try the pulling a rope. I generally have two routes, one of which gets the hills out of the way early and one which has them at the end. I know which I prefer but is one actually better than the other?

Depends. The local road race to me has hills at the end so if I was training for that, I'd do them at the end. Normal day? I'd warm up/walk the hills early.

"Tapping" - short, light steps, keeping the rest of your body as still and straight as possible. Slow the pace right down, and don't think about the fact that you could walk just as fast - that might be true, but you're developing hill stamina by running. Try for 100 paces, then 20 more, then 10 more...keep going till you really can't anymore. I stop running when my breathing becomes ragged and I can't control it anymore. Go back down and repeat if you're that way inclined, or just plan routes with plenty of hills. You'll be surprised at how fast you'll get better at it.

The thing that has made the most difference to me running better up hills is strength training my legs.

So a couple of years ago I trained for a hilly race and spent a lot of time running up hills. Then I was injured and upped the strength training- went back to the same hills off much less running and I was faster up them!

Quite often it’s a mental game too. I sing a song in my head to distract myself. I don’t look to the top as I give up. I lean in to the hill and take small steps. I often look down and imagine it’s flat (this works for a bit!).

Hill sprints are also good!

I tend to sprint up hills to get them out of the way! 😂 horrible when doing it the first few times, but it is incredible how quickly sprinting up a hill improves your fitness.

i would say aiming to sprint up rather than pacing or slowing down works better for me but of course we are all different

I do sprint up short, steep hills. My theory is that by the time my heart and lungs have realised what I'm doing, they are done. Not sure I'd promote that theory!

It depends what sort of hills you're talking about too. Where I live the hills are loooong so if I sprint up them I'm going to run out of steam way before the end. I'm a stubborn bugger and hate having to walk!

I was told to lead with your hips, which helped me - I think it helps you not to lean forward and drop your head. I still walk up them at least half the time but that's not being inclined to tackle an incline!

@KateBushAdvises@KateBushAdvises

Oops, sorry. For the atheists among us:

Backwards. It'll be alright.

Varies - my first thought was slowly but if it’s a short distance might speed up or go backwards