The steepness of a hill and
its duration are always relative. Sure, there are some hills in the DC area for which we would all agree are tougher than others, but those are the exception, not the
rule. The faster our pace, the shorter the hill lasts, so there's another
reason for the difficulty of a hill to be subjective. The specific point
of this Tip is to offer you a mental strategy for running up long inclines.
(Note: Because we think in terms of language, and word usage affects our
beliefs, calling it an "incline" may serve you more good than
calling it a "hill").
If an incline is long enough (let's say a minute or longer) then you may be able to convince yourself that the hill isn't
there. How so? At some point on that hill you settle into a steady rhythm, or at least I hope you do! With that in mind, you should have the
ability to do what you always do on your runs, focus on intensity and not pace.
When the intensity/ perceived exertion begins to level off soon after
starting the incline (that's a good thing), it may feel as though you're out
there running on a flat stretch of pavement. Don't believe me?
That's okay right now as you read this, but give it a shot next time
you're out there. This strategy is made easier if your thoughts are
positive or even focused on something else, the latter of which is bound to happen on most runs anyway.
When I'm halfway up a long incline, like coming up Nebraska Ave from Rock Creek Park, or up Wisconsin Ave leaving Georgetown, I honestly forget sometimes that I'm even running uphill.
How? Because I'm focusing on perceived exertion (intensity), and as
long as I feel like I did when I was on the flat portions, in my mind,
I'm merely
running—nothing
more, nothing less. Try it out. See if
you can't convince yourself that the rhythm of your feet and the rhythm of your
breathing are just the same as running a flat stretch, and once you're on the
hill long enough you become desensitized to it. It becomes a part of your present
moment and it's not there anymore. It's no longer that "dreaded hill
that won't end."
Train hard!
Mike
