Hill Running Sessions, Tips and Technique | HOW TO Run Hills

[@annhavlin1]

Primrose Hill!

[@runningchannel]

It's a tough one, that's for sure. Did you recognise it from the video?

[@jennyayres4429]

My new mantra is 'If you run up that hill it will be over with faster.' My legs sometimes disagree but it's working so far!

[@runningchannel]

Good mantra!

[@tomschipper8559]

While you art talking about training in this video I'll share something that worked very well for me when I was about 20 years younger and 20 pounds lighter (I'm 66 now). We have a very challenging half marathon here with a number of steep climbs some lasting well over a half mile often times followed by big descents. My approach on those monster hills was to slow my pace at the base of the hill and gradually pickup my pace as I went up the hill. I would hit the top almost sprinting having passed back the runners who went flying past me at the bottom of the hill and I could then use the downhill (downhill running came naturally to me) to put some distance between myself and those who went charging at the base of the hill and were gasping when they hit the top of the hill and would be using the downhill just trying to recover.

[@21a_monty]

Wow, anymore advice

[@tomschipper8559]

@@21a_monty no real advice other than the more you incorporate hills as a regular part of your training the easier they get. I liver very close to the half marathon course I eat talking about and I use to run part of it at least once a week year round. In the winter I would run out 4.5 miles from my house using the outbound part as my warm up then do fartlek work on my return. The first .7 mile from my house was nearly flat then it would climb about five to six hundred feet over the next two miles with a short flat stretch about half way through those two miles. Then it was a long mostly gentle downhill to my turn around point. I knew the road so well even at night with no headligh I knew exactly where the climb back to the top of the steep hills would be level or at least gentle incline and would push myself hard going into those sections then recover before the next good push point. Going back the steep downhills was where I could really work on speed. At the time my flat course half marathon pace was about a 7:20 to 7:30 mile average. I know not super fast but I live at 5000 feet and was a couch potato until my 30s and didn't make running my primary activity until I was 43 and decided to do my first full marathon. When I got my first GPS watch the was one spot on the steep downhill just as you were about to come out of a hairpin curve that I could look down at my watch and see myself hitting close to a four minute pace for about twenty yards. The last .7 mile home on the flat I would usually push hard trying to hit some time goal. The course was county roads right on the West edge of town. In the winter if it snowed they had gates that they would close rather than plow the road as there were no homes along that part of it. Nothing more peaceful than a road in full moon light on a clear cold night when you knew you had the road to yourself with the possible exception of some deer or a fox from time to time. A group of us were doing that couese once either New Years day or the day after Christmas I can't rember which and at one point on the slight downhill section we looking down on a bald eagle soaring over an open space a few hundred feet below us. Oh one last thing I've read that the muscles you use cycling complement the ones you use running uphill and that might be true. Cycling was my primary activity for years before I hung up the bike to train for my first full marathon. I ran my first half marathon in my 30s never having run anything longer than a 10k until the week before the race I ran 11 1.3 mile laps around a nearby park to make sure I could cover the distance before signing up for the race. I wouldn't recommend others try that I was on pace for about a 1:45 half and hit the wall at mile 10 ended up 2:01. I knew I wasn't going to attempt a full marathon ten years later without putting in the proper training.

[@fudbeer1]

Really useful video Living in Sheffield nearly all my training is on hills and would concur about the short strides, other tips particularly if you are racing is on very small hills you can sometimes just "power" through them without altering pace but with most longer hills its best to start slow get used to the gradient then build speed as you near the summit.One other thing hills are great for lifting your mood when you master them I find running on the flat boring in comparison.

[@alexchapman3906]

I’ve been using short hill sprints in my warm up. Just 5x20m with a slow walk back between each sprint. It gets the bpm up and ready for work quite nicely.

[@keithtondeur3069]

I like the way the running channel and Anna particularly breaks down and explains each type of work out. Anna has a depth of knowledge and a great personality thank you for helping me

[@mitchellatkins9701]

Classic thought: "Just think the ground is lava" hahaha, I had never thought of that

[@arsenalforever5877]

Love the ‘Phoebe from Friends’ example

[@timynator2097]

My favorite hill run is a local trail in the forest. it starts out with a 60m elevation climb with a 6.5% gradient then a short section that is very flat followed up by another 50m climb with a gradient of 4%. The fact that the trail itself is very technical makes the downhill afterwards even harder than the uphill part of the run. It's also the perfect distance from my home, to get a nice warmup and cooldown when starting and finishing right outside the door. absolutly love it.

[@robertaartro-morris5505]

I often like to find somewhere where I can run between 100 and 200 metres uphill and then another 50 metres over the top to practise switching at pace and reinforce the idea that getting to the top of the hill is not an excuse to slow down. Wimbledon Common and Richmond Park both have lots of good places to do this for those who live in SW London.

[@daltonruns5221]

I live in Tucson AZ and there isn't anywhere truly flat to run. I get lots of hill work, but I have yet to fall in love with them.

[@runningchannel]

Every day is hill training for you then!

[@7kidvid]

Where I live it is quite hilly. Fortunately, I love hills.

[@devohnmitchell]

I notice the more often I do squats the more easier hill running has become. Thus I do bodyweight squats before every run and weighted squats after the run. I tried the upright posture when running uphill but it's easier for me when I lean into the hill a little more and angle my head somewhere in between look at the top of the hill and looking at the ground. Just my thoughts

[@GatherYeRosebudsWhileYeMay]

1:16 is fucking hilarious the innuendo is not wasted here

[@runningchannel]

🤭😂

[@happysmurfette]

Wow I just started uphill running and these tips are gonna be super helpful!! Thank you so sssso much TRC💥👊🙌

[@runningchannel]

Great to hear!

[@skirtonbear1]

Flatland here in the Sacramento Valley-our Run Crew has a regular route that has a freeway overpass for pedestrians and cyclists we hit at mile 1 and back at 1 ¾ miles-we complete a 5K that way weekly. Running it twice in a 5K is difficult enough I can’t imagine 10 repeats.

[@lprgeddes2017]

For running downhill, leaning forwards helps you go faster. However, leaning backwards slightly reduces your injury risk as your joints will not pulsate as much. Therefore in training, unless you are practising descent technique, your practice should involve you not leaning forwards to prevent impact on your body and aid recovery.

[@runningchannel]

Thanks for your advice 👍

[@mikowhy9608]

Is that so. I was told to run more aggressively otherwise I beat my muscles. The idea was not to run fast but rather be less on brakes! I don't have miles of experience but I know I'll need both miles, good tips and of course my own mistakes to improve (technique first, speed somewhere later).

[@lari5km51]

Will definitely try this tomorrow!

[@larry8939]

On my walk to the high school track, I always have to walk up a huge hill since the school is on an elevated level. It would be perfect for this workout

[@runningchannel]

Give it a go and let us know!

[@fraz6354]

I've always preferred attacking going up a hill than coming down one.

[@jebsonderman9093]

Can we just take a moment to recognize that for some of the shots the cameramen had to run as well

[@jimewelsh]

I really needed this info! Thank you very much

[@runningchannel]

Thanks James!

[@tikimandalawoldberg8880]

Hahaha.The floor is lava! I'm gonna put that on a t-shirt to run in.

[@robbiew73]

My local Parkrun at Haigh Woodland in Wigan is pretty brutal.. a 300ft descent for 1.5 miles followed by a 300ft incline for the remaining 1.5 miles.. I would also add that doing some warm up before launching into hill repeats is probably a good thing and wearing long running socks to protect the calf muscles is a definite.

[@runningchannel]

Wow, that does sound brutal! Warm ups are key. Have you checked out our "How To Warm Up And Cool Down" video?

[@northernninjarunner5506]

Try Flatts Lane Parkrun it was the worst in the UK, that’s been given to a Park Run in the Lake District allegedly.

[@robbiew73]

@@northernninjarunner5506 probably very little chance of me getting to the Lakes unless I was there for a holiday weekend and took my running gear with me..

[@robbiew73]

@@runningchannel yes - dynamic warm-ups I tend to prefer at the moment before a run, although I will do a yoga session at home first thing before any Parkrun, 10k/HM etc.. I don't eat before a run, I take on water up to 1 hour before the run and no water after that time only an energy gel about 5-10 minutes before the start.. seems to be working for me at the moment - had two back to back PBs at 10k distance and a Parkrun PB in the last month.

[@northernninjarunner5506]

robbiew73 Flatts Lane is nearer

[@lukewilliams4782]

Very helpful, thank you

[@StoutProper]

Dovestones in Greenfield, Oldham. 980 feet climb in 2.1 miles and that's just from the car park. Do it from the local pub and it's far tougher

[@runningchannel]

Yikes! Sounds brutal! But if it starts at the pub, does that mean it ends at the pub too?

[@StoutProper]

The Running Channel ha ha yeah but it's not open at 6 in the morning 😂

[@hairyairey]

We have "The Tump" in Peterborough - come and try it Anna!

[@physio4me]

Loved this video 😊 (kids love floor is lava)

[@agentlemanofhermajesty7051]

Since leaving the army and being told by the misses to get fit again. I went to the bottom of a hill. Half way through I gave up. I think I'll stick with the weights :/

[@miketitchard6280]

Many people dread the bottom of a hill. Next time, when you get to the top, turn around and look.......you're at the top, the bottom is still sat there at the start.

[@runningchannel]

What a great way to look at it 👍

[@FabiFuu]

I live in mountainous area, so there's nothing but hill!. I rarely see any flats.

[@andrewroberts8139]

When are we going to see you at the Barkley Marathons, Anna? :)

[@mikowhy9608]

Hills do heal my sole... soul be it, just (not) run heel (to tow) 😂

[@lyndsaymaria]

I have my first hill session tomorrow - that tshirt i drop as a marker will be lost forever 😂

[@runningchannel]

😂 Good luck for your session!!

[@fourthdirective]

I dare you to try running up to the Mow Cop, it’s brutal.

[@alexsmith-mm3xd]

Yes mate, really want to come up for the Mow Cop uphill thing this year. Walked up it once it was dirty.

[@wardhouse9342]

Melton Mowbray Parkrun is unforgivable due to its lethal hill roughly 0.5k into the run 🏃‍♂️ however, i do love the course and I wouldnt get through it without the phenomenal work of the volunteers.

[@runningchannel]

500m in?! Harsh!

[@wardhouse9342]

The Running Channel very harsh, at it again tomorrow tho

[@oliverbowman8893]

Great video, where was this filmed? Great view

[@runningchannel]

Thanks Oliver! This is on Primrose Hill in London.

[@oliverbowman8893]

Thankyou

[@raymondmorrow7926]

Pilot Knob the tallest hill in west TN. There is a 10k race that goes up it that I do every year. Roan Mountain would be second for me.

[@runningchannel]

Would love to try it one day!

[@jinkster68]

All my runs include 3 to 5 hills depending on distance due to the geography of where I live. They are bloody unavoidable. The trouble for me is they hit me like a ton of bricks every time and never seem to get any easier even though I run 3 - 4 times a week

[@andrewroberts8139]

Eek, signed up to a virtual race where you have to run 8,000 ft of vert! Guess the longer 10 min + session you mention towards the end is advised here to train?

[@mikejolly3557]

Ringland in Norfolk - Norfolk flat? You must be joking!!

[@peterstevens7582]

My favourite Hill is Pendle Hill, Lancashire

[@runningchannel]

We love the northern hills too Peter!

[@aperson5994]

U run up and down that !?

[@bangbangfan2184]

I think if possible you should run downhill on the grass and uphill on the road/track. Running downhill causes a lot of stress on shins/feet/knees and hips because you literally are landing from higher up.

[@oscarshinn]

I live on the edge of a moor so I go up hills pretty much every run 😬

[@runningchannel]

Sounds tough!

[@jacobjuanillo8396]

I used to it🏃‍♀️

[@runningchannel]

Great! Have you thought about starting again?

[@dfcvda]

a video please about how to not keep hurting my illiotibial band (I am a supinator ) so I had a rough idea but help me as its ruining my enjoyment.

[@robbiew73]

use stability or motion control runnning shoes.. and perform lots of glute strengthening exercises and a foam roller on your ITBand to help remove the soreness.. I've no idea what your forearm (supinator) has got to do with your ITBand.. but people who have illiotibial band issues are usually overpronaters.

[@dfcvda]

@@robbiew73 www.sportsinjuryclinic.net/treatments-therapies/foot-biomechanics-gait-analysis/supination

[@dfcvda]

hope this explains it

[@robbiew73]

either way - glute strengthening, foam rollers and the correct running shoes will all help as I said.. you don't need a video to help you.. just go to a decent sports physio and and recheck your gait, or google trainers for underpronaters like yourself.. you'll find loads and then do the correct exercises for sorting out week glute muscles.

[@ankushsehgal7666]

Thanku so much Madam ji

[@runningchannel]

Thanks for watching

[@dickybarr2424]

Ditchling Beacon on the #Southdownsway is definitely a great challenge & I love a great challenge. Thank you for the advice #TheRunningChannel 👍🏃🏽‍♂️🏃🏽‍♀️🏃🏽‍♂️🏃🏽‍♀️🏃🏽‍♂️🏃🏽‍♀️🏃🏽‍♂️🏃🏽‍♀️🏃🏽‍♂️🏃🏽‍♀️🏃🏽‍♀️

[@runningchannel]

That's a great hill Richard! We agree it's a challenging one!

[@badmuppet6532]

Does it count that the usual run I do has 4 hills, or at least what I am currently calling a hill (slight incline), within it?

[@maryah5700]

I wan't and love to try this. But no snickers to wear. 😔 Maybe in time I can do this. Law of Attraction 🙏🙏🙏

[@haggismuncher429]

Golly I want to get better on hills but I live in the Highlands.

[@runningchannel]

Thanks for watching! Sounds to me like you live in the perfect spot for hills!

[@amahlo823]

You're going to sprint up there?

[@teddyjordan8266]

Running uphill is a heart rate zone 5, right?

[@catsarethebestpeople5790]

I must be a sicko, I quite like running up hills...

[@drpapa26]

'6-8 times for beginners'... I got up to 3 times and it nearly killed me. Why is it that every beginner's guide on YT has beginner's minimum goals that are three times higher than what any beginner could possibly achieve?

[@bigflat1238]

I ve found my hill ,on blueberry hill

[@runningchannel]

Ahh!

[@andrewroberts8139]

Do you have any good sites or apps which tell you where there are nearby hills? Or do you know? Am in Isleworth

[@runningchannel]

Hi Andrew, not sure about apps or sites (although you can see elevation profile on routes on Strava for example). If you’re in Isleworth, you’re not far from some great hills in Richmond. Seb Coe did a famous session in Richmond close to the river, and there are a few great hills from each of Petersham, Ham and Kingston gates in Richmond Park. Andy

[@ht8083]

would hill running barefoot be beneficial i wonder?

[@liamanderson1960]

She is fit indeed

[@reginaldrigney6725]

I live on a hill😭😭😭

[@runningchannel]

So this is pretty normal for you!

[@bigflat1238]

Hope you just push those walkers out the way

[@runningchannel]

noo!

[@u235u235u235]

she's a little chubby?

[@pobg]

She's a little gorgous you mean..... 😍😍😍

[@karlreeve9595]

And you’re obviously a fucking supermodel.

[@u235u235u235]

@@karlreeve9595 lol, sadly no. i'm too short. but nearly every black guy is after me.

[@karlreeve9595]

u235u235u235 no one cares

[@u235u235u235]

@@karlreeve9595 lol, so bitter!