Decent at running, terrible at hills - advice?

At the risk of sounding sarcastic, you have to run hills to get good at running hills. I've heard the saying that "hill work is speed work in disguise." You can slow down on hills, and still get a benefit. I think it all comes down to practice. I do most of my hill work on trails, which is more enjoyable to me. I'm 5'0" and LOVE hills. I often pass people on hills during races, so I don't think height is to blame.

I've got pretty good at hill running, though I wasn't when I started running. There's some pretty steep hills around me, so all I did was keep practising running up them each time trying to get further up before I had to stop. Keep your steps short, pump your arms and control your breathing. Don't look at the hill in front either, I don't like to remind myself of the challenge ahead so I keep my head down!

Pretty much what everyone has said. Run more hills.

That said I carried a few tricks over from cycling when I started running.

If the hill is steep but short then I will attack it and try and sprint up it. That way I don't psyche myself out and by the time I feel like I am going to diiiiiiiiie I have crested it and am recovering.

With longer hills and a shallower gradient I will pick a spot and try and reach it before walking. The next time I will pick a further spot and repeat the process over multiple times until I can run the whole thing without stopping. Then I will try and run up it a little quicker and so on.

I also split hills into thirds. The first third I try and get into a comfortable pace, the middle third is spent telling my mind to shut up, and the final third I try and attack. Doesn't always work though

Djproulx wrote: »

Bluepegasus wrote: »

Keep your steps short, pump your arms and control your breathing.

Exactly.

Use your arms to help your legs. Arms bent 90 degrees at elbows, short powerful pumping motions. Make your legs follow your arm motions.

When leaning into the hill, don't bend forward at the waist - use your core muscles to stay upright. Bowing makes it harder to get air. Keep your chest upright and focus on your breathing as you ascend the hill. This takes practice, but you'll get better. Good luck.

oops! I just realized I forgot the 'don't' in front of that statement. Thanks! I missed my window to edit.

furmickc wrote: »

At the risk of sounding sarcastic, you have to run hills to get good at running hills. I've heard the saying that "hill work is speed work in disguise." You can slow down on hills, and still get a benefit. I think it all comes down to practice. I do most of my hill work on trails, which is more enjoyable to me. I'm 5'0" and LOVE hills. I often pass people on hills during races, so I don't think height is to blame.

This.
One thing I used to do on this monster hill near my house was to run as far up as I could. That was my benchmark. Gradually, I tried to run closer and closer to the top. Eventually, I got there. Now, when I run hills, especially during an event, I get to a hill and can mentally tell myself, "I run hills. Big hills. I got this!" and it works. Also, figure out what's your mental struggle: lungs, heart, legs... Talk to your body, get into a rhythm and tell yourself what you need. You can do this!!

BrianSharpe wrote: »

If hills give you trouble run more hills, it's specificity. If all you ever run is fairly flat terrain hills will remain your nemesis.

Having said that, if you have the choice start off with smaller hills and do one or two slow repeats, gradually increase the number of repeats. Then find a bigger hill and repeat the process.

If hills are not easily accessible for you consider stairs (apartment bldg / office bldg), bleachers at local track etc.

This!

I think it's mental and physical. What helped me was to think about how much stronger each hill was making me and look on each hill as a challenge. But it's hard to do when you are new and just running a few miles can feel like a challenge. Running more and more will help also.

I do a mixed terrain training program on the treadmill about 1-2 miles a day, 4-5 days a week. My god it sucks most of the time, but I run most hills without a huge problem now (incline is rarely the up to 9% I practice on the treadmill) and it has helped so much with my hiking endurance and speed.

Simple... incorporate several short hill repeats into your weekly mileage. Not too steep though, as REALLY steep hills don't provide much benefit.

When I run trails around the mountains, if I know there's a short climb coming up (100-200 yards), I'll race up that section, and then slow back down to my easy pace.

_EPIC_ wrote: »

faster cadence, faster breathing, look up, find X, don't stop until you get to X. (find next X before you get to current X).

That damn X keeps moving on me! LOL

The advice to run hills more is sensible, and should be followed. Specificity and technique is all well and good, But consider that this is a simple problem of lack of aerobic fitness.

Running up hills simply requires more work than flat ground. Right now, your aerobic engine is powerful enough to run on flat ground comfortably, but it's only strong enough to propel you uphill at a walking pace.

The solution is simple. Work on building your aerobic fitness: run longer and more often at an easy pace. Work on increasing the pace of your shorter runs. And make sure to include more hills in your routes.

Do you have a plan to systematically increase the distance, duration, or pace of your runs? Or do you just go out and run? Try putting a plan in place, this will force you to stay with your goal pace through tougher terrain and when you might feel tired, and it is this struggle and pushing beyond your limits that forces your body to get fitter.

As you get fitter you will be able to maintain a running pace uphill without your heart rate skyrocketing.

Short strides. Deep breaths. Don't focus on how long and difficult it is; just focus on each step.

The best way to get better at hills? Run more hills. I used to hate hills. Then I started targeting hard hills on purpose in my routes and now they barely bother me anymore. Running is a mental game that way; the better you can normalize it, the easier it feels.

Run more hills.

Work on your glutes.