I got a great reminder on how to run hills the other day and wanted to share.
Running Hills – it’s great for training, burning major calories and challenging your muscles. But it also kinda sucks, right?
Yes, yes.
Gravity is trying to keep ya on the bottom of that hill (or is that just how I feel?). But some great running technique will help make it easier.
Tips to Running Hills:
1. Stay light on your feet. Don’t do a full foot plod up the incline – stay light on your forefoot and make light, quick steps.
I saw this “Just a little heel” reminder on the path I run – great tip! Most of your steps should be on your forefoot with a little heel to push if needed.
2. Look up! Keep your eyes on the prize and keep your head up and shoulders relaxed. Don’t hunch over, but try to keep your upper body standing tall.
3. Keep even effort. Let the hill slow you down, but keep your effort the same. Meaning – if you’re running at a “6” effort stay at that level while going up the hill and it’s okay if you slow down. You’ll make up the time on the downhill!
4. Pump your arms. If you keep pumping your arms your legs will follow!
5. Scream: “I love hills! I love hills! I love hills!” as you run.
Okay, I don’t know if that actually works but someone did that one time at a marathon and it at least made me laugh and distracted me from the hills I was running.
Happy Running!
In other news… I’m like a grandma and am obsessed with butterscotch candy. Whatevs.
And I’m like a popcorn fiend because I can’t stop won’t stop popping a bowl every night.
25 Days of Fitness
Today’s 25 days of fitness challenge is to ‘walk it off’. Squeeze in a 30 minute walk today!
Question: Hills – love them or hate them?
When can you fit in a walk today?
where do they sell that cabot cheese? Is it by the popcorn or is it in the refrigerated section?
I both love and hate hills. I am training for a very hilly 10-mile race and your article is fantastic. I will be sharing this with my training buddies (the ones who don’t read your blog yet). Oh, and I love those candies, too!
No choice with hills…it’s just hilly where the group usually runs. It’s call “Double Hills” for a reason. 🙂
This was perfect timing for this post! I just moved to Pittsburgh and MAN do they have hills out here!
Ha, I always tell myself, ‘don’t look up’! while running up a hill. I guess like someone who is afraid of heights shouldn’t look down is my reasoning. I focus on a good song playing and just keep going. If I look up and I’m not close to there yet or something I will get psyched out. 😀
My grandma always had Werthers original candies! I love them too!
I hate hills, but my butt will thank me for them!
The area around our house is really flat, so hills always come as a big shock to me. I try to get in a little hill training before a race, even if it’s on a treadmill. I hate going up them, but I love coming down!
My very first marathon was in my hometown of Palos Verdes – a hilly environment! Even though the course was mainly along the cliffs, there were a few substantial hills thrown in “just for fun”….
As I was trekking along, there was a woman about 1/3 of the way up the second major hill. She yelled at me, “Chew up that hill, girl!” and since then, “Chew it up” has been my hill mantra! (and my Cookie Mantra, too).
CHEW IT UP!!
Running hills are so important for becoming a better runner. Thanks for the tips and the reminder! PS I love popcorn like crazy too!
Definitely not a fan of hills since they make me want to throw up, but I sure feel accomplished when I am done. Rather than keep my head up, though, I always look at my feet because I feel like it makes the hill pass quicker. The more I stare ahead, the farther it seems I have to go. I look down and then periodically up so I can be surprised like “oh Im almost done!”
So little experience with hills…makes me scared of the halfs I’m travelling for that have some hilly sections. If I want to run hills I have to either drive a bit to run (ain’t nobody got time for that), or hit the treadmill. And let’s face it, treadmill hills just don’t serve the soul they way nature does.
I LOVE the trails….with that, come the hills. Most of my races have had at least 1000′ elevation gain – the last marathon that I did was over 4000’…. I’ve gotten used to it and now I integrate at least one big climb into about 90 percent of my running routes. I’ve also started hitting the hills toward the end of my runs when my legs are fatigued because I believe that’s super valuable training.
Great tips on running hills. I’ve had multiple bouts of plantar fasciitis from over-doing it on hills in my neighborhood. My new mantra: “slow and steady”, and now, “with just a little heel”. Thanks for the tips!
bah. I am not a fan of hills! I know they’re good for me… but still. ouch 🙂 also that cheddar cheese stuff looks amazing– that would be so good on homemade popcorn! YUM.
I definitely have a love/hate relationship with hills…one tip I read a long time back was to piston your legs up, kind of like when you are going up stairs, instead of the “traditional” pistoning you do when running on flat ground. It was a game-changer for me!
I love hills b/c they are speed work in disguise. also, it means I get to run back down:)
I actually need these tips just for walking. I live in San Francisco and some of the hills I have to climb just to make it to my apartment are fierce. I always wonder if I should be using my heels. So thanks!
Love the hills and they will love you back. They suck but they are the best way to improve your overall speed and strength.
My cross country coach used to tell us our runners were “traditionally great hill runners”…I kind of think he made this up as some kind of voodoo mental game but whatevs. His “trick” was always exactly what you said…keep an even level of effort. Especially in races, people tend to sprint up hills and then just die at the top, but if you keep an even pace, you can pass a ton of the dying runners after you crest the hill. Works like a charm 🙂
mmmm… popcorn!
I kinda like running hills. It’s a good thing because I have my hill repeat workout today!
Speaking of hills, I did an incline run today. 🙂
Great job Linda!!
I’m totally taking a 30 min walk on my lunch break ( if I ever make it to work. Been commuting on a bus in traffic for an hour plus).
Also when going uphill those arms should be pumping up like you are giving an uppercut to someone’s chin 🙂
I also have a love/hate relationship with hills. Since I incorporated the email my time has improved but man they suck when I am actually doing them.
I don’t mind one or two hills on a run but I prefer flat ground… obvs 😉 And I just got home from spin, as soon as I shower I’m taking the dog out for a stroll!
Agree, always prefer pancake flat : )
I hate hills while I’m running them, but when I train on hills I definitely notice an improvement on race performance. Go figure. 🙂
Popcorn is the best thing ever. Last Christmas my boyfriend gave me a stovetop popcorn popper (called a whirly pop) and I use it constantly.
I have a friend that swears by their whirly pop – I might have to get one!
Great tips! I have extremely tight calves so hills are always a challenge!!
I am learning to love hills. I have found that if I don’t get myself psyched out about it, it’s much easier. I don’t downplay them, but I don’t give them my fear either!