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Sarah90's avatar

Is there something I can do to condition myself to be able to run uphill ?

Asked by Sarah90 (373points) September 15th, 2012

I have been able to condition myself to run 2+ hours at a fast pace but for some reason running uphill always kicks my ***.
The most,I can run uphill is 200~300 meters before I become completely exhausted and need to stop.
Is there a type of training I can do so I can make it up the hill.
( *I’ve only been able to make it up the hill nonstop once)

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17 Answers

majorrich's avatar

stairsteps work great! I was between jobs and took a security guard job at a plant where I had to do an hourly route. There were many steps on this route. I worked up the speed and eventually was able to run the whole route that was supposed to take an hour down to 15 minutes. That was how I trained to take a group of boys to Philmont.

PhiNotPi's avatar

The best training is probably just to practice running up hills or stairs. The more you do it, the better you will get. There is no substitute for actually running up hills.

filmfann's avatar

Don’t run up the hills at full throttle. Run up to them full out, but when you start going up the hill, slow down your pace. A lot of marathon running is strategy, not speed.

Coloma's avatar

Yes, start fast WALKING up them first. Jogging and running is really not good for the joints and should never be implemented without strong prior conditioning.
You should always mix up your workouts and not run more than short distances at a time, maybe 50 to a 100 yards or so at first.
Walking backwards uphill is another great way to mix up your workout and strengthen muscle groups used.

Pied_Pfeffer's avatar

Running uphill requires different muscles than on flat ground. Consider using stadium stairs for additional training. There is also plenty of other information about it on the internet.

nikipedia's avatar

When I run up hills I imagine myself switching gears, like a bicycle. I try to slow way down, keep my knees up high, and pump my arms.

Adirondackwannabe's avatar

Another vote for stair training. But I hated it so so much.

rooeytoo's avatar

Just do it! I lived in flat areas for the last 8 years now I am in hill country. I just about died at first but just keep plugging away and you will conquer. I think it is a mental exhaustion long before it is physical!

poisonedantidote's avatar

Tread mill with a hill tilt feature built in to it, slowly increase the angle over time.

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Brian1946's avatar


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I think if she tried to run uphill wearing all that crap, she’d have to stay overnight at a rest stop before she got to the top. ;-)

boxer3's avatar

I had the same problem for a long time. When running up hill lean way forward, you almost feel like you’re bending over. Use your arms to propel you, and push up and forward off your feet taking large strides. This really makes a difference for me..aside from that repitition with hills and hill sprints

rooeytoo's avatar

@boxer3 – I just read, I think it was on site that your posture should be upright going up and down hills. This prevents injury so they say. I don’t know, I try to keep my same posture in all cases. Why do you think the opposite? I am never too old to learn!

boxer3's avatar

Your back should stay straight in the technique I described but leaning forward, it may have something to do with center of gravity. Keep good posture in the sense of not arching your back or putting a hump in your back. There is so much conflicting research- just sharing whats worked for me.

rooeytoo's avatar

@boxer3 – conflicting research is the truth! What I read one day is contradicted the next. I think you are correct in saying go with what works for you.

boxer3's avatar

@rooeytoo, it truely is difficult to stay up with all of the research! If you ever decide to try that technique you should let me know how it worked or didn’t work for you :)

majorrich's avatar

In the latter stages of my stair training, I would wear a rucksack and put stones or bricks in it. Absolutely destroys Quads and Buttocks. Lots of reps worked for my purpose. If you are running marathon, it may not be necessary to add weight. I was training for a backbacking expedition.

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