[Closed] Exercises to improve running up hills?

run up hills, start (very) small, end big(ger). Beware running up hills destroys calves and achilles. be very carefull when starting out not to over do it - even just a handful of intervals up a small slope could have your calves screaming the next few days and potentially cause some nasty long term injuries. You've probably already considered it, but stretch lots!!

Hill sprints

Awesome exercises

Helvellyn tri?

Just get out and run lots of hill reps up and down. Short strides to keep cadence the same if possible, use your arms and watch your body position. How flexible are your calf muscles? Keep them well stretched.

Edit: x-post with cp!!

Beware running up hills destroys calves and achilles

Good point, hadn't occurred to me but this will probably be a big issue during the event. In reality I'm expecting to walk quickly rather than run most of it.

It's the Ben Nevis Tri in fact. Trail looks like it's paved with rocks and not very steep for most of it, so I might get away with some running.

Thanks folks, will find a steep hill that's not stairs.

Also tempted to try pushing my kids up hills in the trailer!

How about doing some fast paced hill walking followed by running back down. That way you learn to pace yourself and get a wee bit of technique practice for descending.

Agree with the others and I have heard people saying that they run up and down stairs a lot to help hill running and get the climbing in. I would have thought if you dont have hills then stairs would be the next best thing.
After climbing 10k feet at the weekend its my thighs that hurt still. Its the downhill thats going to get you but i suppose this is generally after the event Doms, Clues in the name!

Good luck with that mol! Make sure you do some bricks as well. The worst part of my first Hell Tri was transition 2 as my back was objecting to the abuse of the bike leg and up and down Kirkstone! First 800m of the run were agony until it eased off. Might be a good time to focus on HRM and allow occassional walk break if your heart rate is popping out of your tri zones on the up hill. Practice running down as well, especially on loose stuff. Falling on rocks in nothing but a tri suit is painful, I know!!

I'm doing Helvellyn, and need to start my going up steep hills training!!

I was considering Ben nevis tri, but have just looked at the bike route. They appear to have got the idea of an off road tri a little wrong - climb off road, then descend on the road!??! At least run it t'other way round if it can't all be off road...

The downhill.. hehe.. not worrying about that since it'll be last and I can collapse afterwards!

Cheers THM, but tri suit? Sod that! I'm going to get changed, assuming there's an option to. I'm not going to the top of Ben Nevis in September in half a leotard. Plus tri suits are expensive.

Haven't looked at the bike route in detail, just looked fairly smooth and straightforward to me, albeit with 500m climbing per lap.

I beat my fell running PB on my hilly training loop, set when I was about 15 years younger, by complete accident. Came back from 10 days in the Alps riding up the big climbs (we stayed in a Chalet in Alpe-d'Huez, so had to ride up it every day to get home) and when I came back I could just run up hills like they weren't there.

Include a few sets of burpees into your interval training. Excellent exercise for building strength, power and endurance. There's several different way of doing them, I prefer to lower my body to the floor after the squat thrust then lift my arms and feet off the floor before doing a full press up then closing the squat thrust and completing with a star jump. I find twelve or fifteen in a set is enough.

Interesting... big road climbs are more fun 🙂

There's no scrambling on the route the website shows, which is just the normal footpath. Much of that path is properly constructed footpath (sort of hard packed sand/grit) and will be no problem to run on.

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The steeper bits are rocky, some bits more even than others, but some of it is like going up steps.

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Closer to the summit it's like this

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Enjoy the decent.
The second half of that route once you're off the loose stuff if amazing.

one of my favourites to race down, you can really carry momentum on foot, be carefull to not get too carried away with it though. Those rocks'll hurt a lot!

I had a nasty ankle tear coming off there a few years back, hobbled the last 2-3 miles to finish (different event) then got a taxi straight to the hospital at 3 in the morning for an xray and crutches to So I'd have a chance to catch a flight home from Glasgow the following day. 3-4 weeks on crutches in the end 😳

running up the hard packed stuff's ok the loose stuff on the zigzags is bloody horrible up or down, the top section gets easier too.

I assume there's no short cutting the zigzags allowed? I think it's stipulated by the powers that be for all organised events for obvious reasons, the erosion in places is pretty bad. The Race I've done puts a few SI dibbers up to ensure nobody short cuts

I hope the don't sanitise any more of it

Thanks for the route advice and pictures people, that really helps actually. I'd googled and found pics of the lower stuff but not the top. It's not as steep as I was thinking at the top.

The smoother stuff looks like it'll be harder on the way up, I reckon. For me anyway as a not-very-good runner.

Hill reps. I've got a steep 200' hill climb in the woods 2 minutes away, that gets me fit for a lot of stuff. 1000+' climbing in half an hour. Longer version on the road I use on the bike, about 400' a rep. There's plenty of crossover in hill strength from running/biking at punter level.

I'd be more worried about the strength of my ankles.

Tempted to wear my (very) light walking boots instead of trail shoes.

I would be more worried about meeting a bogtrotter coming the other way 😉

A wobble board (mine's home made from some left over ply and a carpet tile) or a wobble cushion or at least doing one legged squats (moving on to doing it with your eye's shut) to strengthen your ankle and improve Proprioception and balance which can help save you/your ankles long before you can react to an imminent twist/fall

you can also do things like brushing your teeth while stood on one leg with a slightly bent knee too

Exercises to improve running up hills?

Where do you live molgrips?

I find that the best exercise for me is the rowing machine

I live in Cardiff, currently working in Preston though.

I live in Cardiff, currently working in Preston though.

Plenty of hills then. I seem to remember you tend to be short on spare time though, it'd be worth recreating the total ascent and descent on a decent hill in training.

Most of my club do the Ben Nevis Hill race every year, most of them seem to manage it with little more than one or two runs with the same ascent. Kentmere Horsehoe would fit the bill and not too far from Preston, with and early start you can back on the M6 by lunch. I'm sure Pendle can offer something similar with a bit of repetition. No shortage of hills in sunny south wales either.

I've never done an uphill running race, but had to carry my bike in a few races, in pre-running days, and never had any injuries - taking long strides makes it similar to cycling doesn't it?

http://laidbackfellrunner.blogspot.co.uk/2011_11_01_archive.html?m=1

I dont remember the path being paved like that on friday evening.

i think the weather has made it rougher

the zig zags are a bit horrible going up as its loose and there are lots of big rocks on the other parts. i quite liked the soft stuff on the zig zags going down as it cushioned yer knees.

MG; I've a good loop of the Garth that covers some decent ascent if you want, first one is long and steady (25 mins) the other is steep and hard (14 mins).....that'd be good for starters.

Ride a single speed, since I started I find sprinting uphill is much easier. I only do the odd sprint with carrying bike mind.

Running up steps is harder that running up the same incline with just a slope so to help over come this you need leg strength

obviously running up hills helps, but vary your hills.

also try some lunges, pistol squats, step ups and jumping exercises are good and burpees, dont forget them calves and also try finishing off with some bunny jumps or something, you will look like a **** but will burn them thighs a treat.

i find running hard work compared to the bike but im getting there, looking forward to the 10k brutal run in august and hillx in sept

Garth - good idea. Plenty of steep hills around that I could easily do reps of. Should get out there.

it'd be worth recreating the total ascent and descent on a decent hill in training.

Yeah.. well the biggest hill in South Wales is Pen y Fan. A nice run, but I'd have to do it TWICE! 😯

Running up steps is harder that running up the same incline with just a slope

Surely a slope is harder on your achilles though?

Running up hills might be good practice for running up hills.

Tom, much as I would like to run Ben Nevis every weekend, it's not really practical. Whilst I will aim to get out and do some big fell runs between now and September, some form of targetted strength training might help without requiring a big time commitment.

Hence the question now stop being such a smartarse (if that was what you were trying to do! 🙂 )

He is right though - lots of good recommendations on here. Personally I'd suggest getting out in the hills and running up them, whether that's intervals on shorter hills or longer bashes on bigger hills. Far better than any form of strength training. Doesn't really matter if all you've got is only half the height - climbing up that will still be good training, though as suggested you could always do it twice.

Though I'd really not recommend neglecting training for running down - it might seem easy and be at the end, but it's something which is surprisingly tough, and not well trained by doing anything else. The eccentric contractions are very hard work if you're not used to them.

Far better than any form of strength training.

As above - the strength training was intended to supplement hill training (obviously) for the times I can't get out.

But yes you make a good point about running down. I seem to remember hearing before that you can't train for running down any other way.

My local runs are all somewhat hilly, so I've got that at least.

Yeah.. well the biggest hill in South Wales is Pen y Fan. A nice run, but I'd have to do it TWICE!

My old man is climbing Kilimanjiro so for a training walk I went with him and did just this on Tuesday. Straight up Pen y Fan, across to Cribin, down towards Brecon, back up towards Fan y something, around the reservoir, straight up the ridge then along it over Corn Du and Pen Y Fan again.

If you can run around that... Nevis will be a breeze.

After climbing 10k feet at the weekend its my thighs that hurt still. Its the downhill thats going to get you but i suppose this is generally after the event Doms, Clues in the name!

nosemineb knows what he's talking about however this is the most simple of things. Run up hill, repeat until collapse. Recover for a couple of days then repeat.
its pretty easy this running lark Molly, stop over analysing it just run. Fast slow, up down etc.

stop over analysing it just run. Fast slow, up down etc

But remember to forefoot strike.

Mate of mine came 20th in this years Yorkshire 3 Peaks running race (nutters) His training basically consisted of doing lots of hilly miles.

He would have finished much higher up the field if he could go down as quickly as he could go up!

mol, do you fancy running up Pen-y-fan sometime? I'll come over and do it with you. I hate hills but I fancy doing Pen sometime soon. The scenery will help me take my mind off it.

You'll also do OK off general fitness going up. When I was fit I could climb quite well, as well as many good quality fell runners despite training mostly on the flat.
Coming down is the problem both in technique and as nosemineb says, DOM's. You do need to practice that regularly on steep descents.

But remember to forefoot strike.

Especially when running downhill 😛

its pretty easy this running lark Molly, stop over analysing

I'm not asking for the perfect scientific algorithm for it, I just wanted to know if anyone had any exercise tips! Jesus. I haven't even argued with anyone about it, I just said thanks. I only complained when someone made me out to be thick.

And I've shown to myself and attempted to explain a million times that it's not especially intuitive to some. It used to be shit, I analysed it and now it's much better. I fail to see what I did wrong.

DD - yes. This weekend would be perfect, due to weather, but I can't do it. Next w/e I am away in Yorkshire, so perhaps the one after that? Would be good 🙂

Yeti - that's a big route!

Molly - you say that, but it's only a couple of miles longer than the Nevis run leg!

I'll be up there (pen y fan that is)on Sunday morning; 6.30 start. Fairly slow as I've got a few miles to cover.

Molly - you say that, but it's only a couple of miles longer than the Nevis run leg!

Which is also a big route!

Which you're planning on doing after a 90km bike ride preceeded by a 2k swim.

How's the swimming going?

Yep, cos I like a challenge. Unlike some around here it seems 😉

Swimming is going well thanks.

You been in a lake yet?

Swam the full distance?

Also, have you entered now?

is it going... ahem.... swimmingly?

Thank you, i'll be here all week x

Next w/e I am away in Yorkshire

[i]Yep, cos I like a challenge.[/i]

Yep, cos I like talking about a challenge. 😉 🙂

LOL - I don't think man can face a bigger challenge then getting Molly to accept a logic different to his own.

I've swam in lakes. The event is in the sea though. I swam about a mile a couple of weeks back in the sea and it was a breeze, surprised myself.

Are you saying I'm underprepared? Why would you be telling me this? Trying to get me to back out?

Well we have good run-able hills here so its ideal to get some hill reps in! Where are you staying?

Heh.. well I'm staying over in Preston after work - going to a family party in Skipton, so I don't think there'll be much time for running. Although I can get something done I'm sure.

The Ben is 11km up and then 11km down, and it looks like there's only one path up there.

To be fair I was originally expecting it to be a fast walk rather than a run, which is why I'm doing it. If I run some of it then fine. However it's not as steep as I thought so that might make walking a bit to slow.

I don't think man can face a bigger challenge then getting Molly to accept a logic different to his own.

Yeti I'd accept your logic if it were more than just dismissing things and taking the piss 🙂

Trying to get me to back out?

Not at all. I want you to do it. The fact that you've not entered makes me believe you have as many doubts about doing it as I have about you doing it.

I mention swimming because I think it's the bit that will be your undoing. If you think you've got your swimming sorted (you haven't) great. 🙂 Crack on...

Molgrips - the Fitness Overlord has spoken. You're going to fail - you may as well give up trying

You do realise that running is sh1t though, don't you? I mean - running? Its what poor people do....

The fact that you've not entered makes me believe you have as many doubts about doing it as I have about you doing it.

You've already shown you don't understand me, so go ahead and think that if you like 🙂

I'm not worried about the swimming. Why are you?

the Fitness Overlord has spoken. You're going to fail

Lol 🙂 the Lord of the Gym 🙂 I'm not sure he understands why I'm doing it, or how I approach these things.

Mol - you don't take advice... so I wish you good luck. Let us all know how you get on.

I think you're planning on doing it for the challenge, the sense of achievement... a mental task as much as a physical one.

I don't understand why you haven't entered it though. To me, that's step one in completing something. I do think you've talked about it enough on here that you've got to do it though.

Mol - you don't take advice

Yes I do.

I don't follow what anyone on the internet says though.

What actual proper advice have I not followed?

if you both enter can you film an arm wrestling match between the two of you at the end?

He's mocking you Molgrips....

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What actual proper advice have I not followed?

I don't need to answer that in any greater detail than to refer you back to your posting history.

Have you got a wetsuit?

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That's not much of an answer.

No wetsuit yet, no.

A suit and the entry is going to be the best part of £200, which is why I am saving up.

No wetsuit... no entry... hmmm.

Take this advice then. Get a wetsuit ASAP. Spend more than £105 if you can and get out and practice swimming in it ASAP. You'll thank me for it.

It's on the cards, Yeti. I appreciate the advice but I had already thought of it!

This is what I am thinking of:

http://www.wiggle.co.uk/aqua-sphere-pursuit-wetsuit/

[img] [/img]

SportsPursuit have just emailed me to say they have VivoBarefoot running shoes going cheap. Would these be better for running up or down or a bit of both?

Less thinking and more action Mr Grips.

You can do the bike ride, you can do the run.

I think you're underestimating the swim. Talk to iDave if you want a 'qualified' opinion.

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The swim is all about technique and not being a bloody wuss. Easy peasy lemon squeezy.

Less thinking and more action Mr Grips.

See, this is where you don't understand.

I already do all the action I can reasonably put in.

I don't decide to sit and think INSTEAD of going out training!

I sit and think about it when I am bored at work, and I can't go out training.

Re swimming, it is part of my training plan. When I say I am not worried about it, it doesn't mean I'm not training for it. It simply means I think I'll be able to do it reasonably well.

Anybody heard anything from that bloke who said he'd do a five minute mile?

So why haven't you entered yet Mol? Did I miss something? I entered my races back in January, or at least as many of them as I could, with others done on the day entry opened.

Strength exercises: KB swings, KB sumo squats, jumping squats, hamstring curls on a swiss ball, weighted lunges, glute exercises, step up and downs, calf raises. Core work too will make a huge difference (i don't mean endless sit ups, but things like mountain climbers on a bosu ball, planks etc)

If i wasn't racing that weekend, i'd be up heading up to watch you! 😛

Speaking of which, there's a running track in Preston. That'd be nice for training.

running? Its what poor people do....

Yeah - I'm sure that Bolt bloke is much poorer than you.

there's a running track in Preston. That'd be nice for training.

How much ascent does it have?