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B C.
B C. Sendmail

Advice on getting over mental blocks? (Hills)

asked 9 months ago | Report

I'm a cross country runner, but it seems that lately I've picked up a mental block in my running that makes running up hills just seem even more daunting. Any mantras/techniques for getting over hill climb anxiety?

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  • Tamar
    Tamar Sendmail

    Hello BC. I know exactly where you are coming from with the hills. My favorite and most convenient route to run is quite hilly, and this is the route I use for most of my training runs so I have to conquer the mental terrorism of the hill almost every run. That being said I'll share some of the things I do or say to myself to get through it.

    Firstly I run with a cap pretty much every run. So I have started to pull it down far enough so that I can still see a safe distance in front of me but not peek too far ahead. This helps mentally because often times if I see a hill coming I give in to fear that I won't make it up the hill without trying. Now since I run this route so often I know where the hills are by memory but when you are so focused and running they often surprise me. Doing what I do with my hat is so silly but I've noticed I am giving up less and sometimes don't realize I am on the hill until it starts to burn.

    Another thing I do, especially when I am already on the hill and it starts to burn and hurt, is use my mantra. I'll tell myself "THIS is when you get stronger." or "NOW is when you get stronger." I'll even point my finger when I say "This" or "Now" like I am trying to show myself exactly where it is my strength is building.

    Another mantra I use is "you can do this" or I'll focus on a leaf, shadow, twig, (anything) further ahead on the ground and say "if I can get to that I'll be fine". Once I get to that destination I repeat the process until the burn and pain subsides. Then I break out in a smile because I know I did it.

    Last but not least if particular hills are just too tough during certain runs, don't kill yourself or hurt yourself trying to conquer them. Walk them but let them know you'll be back when you are stronger and you WILL conquer them. Sounds silly but it is all building your mental strength while your running builds your muscle strength.

    Good luck with the hills, sweetie. ;)

    answered 9 months ago |edited 9 months ago |Report

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  • Erik K.
    Erik K. Sendmail

    When going uphill I do three things different. 1) shorten my stride 2) increase my cadence just a little 3) focus on my arm swing for drive rather than my legs. I'm not really a mantra person, but if I really focus on the arm swing the uphills go faster (both in reality and in how it feels). I also do most of my training in my neighborhood which is mostly rolling hills so that hills feel like a normal part of running to me.

    answered 9 months ago |Report

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  • Frank A.
    Frank A. Sendmail

    I agree with Erik. Frank Shorter said that hills are speed work in disguise. I like to run where it is relatively glad, with some rolling terrain, so when I come across anything that resembles a hill, I understand how you feel. Just suck it up and get up, because you know there should be a downhill somewhere!

    answered 9 months ago |Report

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  • Kris B.
    Kris B. Sendmail

    Plan a hill workout. Pick a short hill and do a few reps, or a longer hill and go up an down a couple times. That takes away the pressure of fitting in hills during an otherwise flat run. Good luck!

    answered 9 months ago |Report

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  • Tamar
    Tamar Sendmail

    Going to have to agree with the arm swing. It always helps me get up the hill when I increase my arm swing.

    answered 9 months ago |Report

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  • James
    James Sendmail

    The easiest way for me to get over a mental block is knowing what I've got in front of me. Even if a hill is long and steep, if I know what is on the other side of it I tend to run much more aggressively. I think it shifts my focus, and instead of thinking about how the hill is kicking my butt I can attack the hill because I can see the light at the end of the tunnel.

    answered 9 months ago |Report

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  • Karl M.
    Karl M. Sendmail

    I blame Newton. I spend my time running up the hill wondering how much easier it would be if I didn't believe in gravity. Also, if you look only a couple of steps in front of you, the ground looks flat. It might still hurt, but that way you at least don't have to look at the hill too!

    answered 9 months ago |Report

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  • Ebru T.
    Ebru T. Sendmail

    My tips are : 1) shortening the strides.. 2) looking at only a couple of steps ahead and not looking at the whole giant hill (the moment I lift my head up and see how much more I have got to go and how steep the hill is, I feel overwhelmed and tired and a voice in my head starts saying "oh this is too big, you won't be able to do it, just give up"), so don't look too far ahead... 3) Focus on the arm swings for drive... 4) I repeat to myself, it will be over soon, just one more step.. 5) when it gets really hard, when I feel like giving up, i say to myself "pick it up buttercup" which gives me another push.... 6) remembering that it has a purpose and that it will make me stronger.... 7) imagining how good it will feel when the hill is over.. Good luck !

    answered 9 months ago |Report

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  • Mike D.
    Mike D. Sendmail

    It's always a good idea to look down while climbing a hill and focus just on the area immediately ahead of you. Also might help to hang on to another runner (figuratively) while going up a hill. Finally it is always a good idea to run hard over the crest of the hill rather than easing up at the top. One thing I did while racing was to say to myself "Remember Strawberry Hill", where I had done hard hill repeats in training.

    answered 9 months ago |Report

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