If the truth be known, in the past I’ve really avoided running up hills, as I thought HILLS = PAIN. When I did run up them, I was slower, and in the early stages thought I was going to have a cardiac arrest as I felt my heart pounding more. I heard people say to get fitter and run faster, you must incorporate hills in your training. Hmm…
Fast forward to earlier this year when I made the decision to run the Great Ocean Road 1/2 marathon…. man there are some serious hills there…… with a very steep sudden incline to Cape Patton at 80m, so I knew I was going to be challenged.
From Wk 3 of a 18 week program, I swapped my weekly sprint training for hills and started to incorporate hill repeats on the smallest of slopes to get my body used to the increased load & pressure. It wasn’t until Wk 6 that I started to see improvements in my training threshold and mindset.
I slowly incorporated running steeper hills on my long runs, so that mentally and physically I was starting to prepare for the weeks ahead, with the increased load, mileage and race day.
So this week (3 weeks away from the race) who’s winning the hills or me? I’m happy to say it’s me, and if I can do it, you can too.
So what was the shift I hear you ask, how did you go from “HILLS = PAIN” thinking to ” I love running hills”. Put simply – baby steps, loving the challenging, acknowledgement, mindset and having fun.
Think about how babies learn to walk.
1. Baby – Lie on their back, kicking their legs, building leg strength and firing up their muscles memories for the months to come. Runner – strength & weight training.
2. Baby – Roll over onto stomach and start to crawl, fall over and repeat. Runner – Find a small hill and run up it. Gradually increase your repeats of this hill over time.
3. Baby – Pull themselves up on a taller object to stand, then fall. Runner – Find a steeper hill to run up, stretch yourself outside your comfort zone. You might only make it up half way up the hill before stopping. The fact is you stretched yourself and you’re moving forward.
4. Baby – Take 1st steps, holding on to something for balance, then fall, repeat. Runner – Run all the way to the top of the steep hill. Repeat over time.
5. Baby – Take steps and balance on their own, then fall and repeat. Runner – Set out a course of several hills. Start with a small number of hills and distance before extending the number of hills and distance.
Along the way babies always get encouragement from their doting parents and onlookers. When they fall, the 1st time, they’re encouraged to get up and start again, they never give up.
I also learnt to give myself the acknowledgement of small wins along the way – whether it was my 1st small hill I ran up, stretching myself to a massive hill and only getting half way up to now running that same steep hill for 3 repeats.
Give yourself the same acknowledgement of taking baby steps forward, building momentum, to achieving your goal. You can do it, I believe in you.
Love to hear how you go in the comments below in breaking your goals down into baby steps, starting small and building momentum.
It’s a proven science that by being grateful for everything in your life, more great things are attracted into your life. My grandma always used to say, count your blessings, and that was when she was severely suffering from rheumatoid arthritis.
It wasn’t just a case of looking at the bright side of life, it was a case of truly appreciating things in your life, rather than taking them for granted and bitching and moaning about your life. Like having a roof over your head, food on the table, ability to walk, talk, your family etc.
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” Brian Tracy
So what are you truly blessed and grateful for in your life right now.
Even when I had a crap day at work, I would always look for at least 5 positives from that situation. What did I learn from it, what could I have done better etc. Trust me it certainly shifted me from being in a bad mood when I left the office, to feeling balanced and peaceful when I arrived home.
3 Tips For Being More Grateful
1. Write it down
Keep a daily journal of at least 3-5 things you are grateful for. The best time to do this is 1st thing in the morning, as it sets you up for a great day, and/or last thing at night as you recount the day, and all the things you were grateful for in the day.
Tell others – loved ones, your children and/or friends what you appreciate about them on a daily basis.
3. Tell Yourself
Tell yourself what you are grateful for, something you like about yourself, something you did well or you’re proud of.
Well the ‘Silly Season’ seems to be upon us now, or is it just me who’s started early. Way too many tempting home made treats being brought into work, catch up drinks with friends, work drinks, early family gatherings and the list goes on…. and so does the endless smorgasbord of food and drink.
Now I thought I had pretty good self control, although I do admit to a sweet tooth every now and then. However when I did indulge, my energy level plummeted and I didn’t feel so good. So to combat this, the best answer is to E-X-E-R-C-I-S-E . For me it was to continue with a base level of exercise – running and spin classes to keep me moving and my energy up.
So wherever you are and whatever your circumstances are in the lead up to Christmas – remember eat & drink with moderation and keep up the exercise. Whether it’s a run, walk, cycle, yoga, you name it….. just keep your body moving.
And most of all have a great Christmas with family and friends, reflecting on the year and enjoying your break.