Running up that Hill.

What’s keeping you from reaching your top potential for runners’, run coaches, triathlon coaches, and those with a passion for running.

Welcome it is another advanced endurance blog… are you ready for

– THAT running advice that will actually make a difference?

– THAT content that you will recall during your difficult or best run moments?

If yes, then you have come to the right place. If on the other hand you expected some low level motivation, hey “never give up”-kinda stuff, you are mistaken. It is here we.. well, we use scientifically proven methods, adapted for runners’.

A big thank you for choosing this blog, thanks for your continued support. Oh did I actually mention that this content is all registered under the RESET Brand. Reorganization of emotional systems into effective transformation. Which is a bit like a buffet… a all you can eat and all you like to eat..

It’s the sight that many runners’ dread, it is your perfect day for running, you are feeling excellent, wearing your favorite running gear, good pace not too fast, not too slow either… as you come around a corner and there it is:

–> a steep long hill.

It is there waiting for you.

A flood of thoughts enters your mind…. How could this happen… why me… I should have turned left…. Maybe no one saw me I can turn back… pretend this is my usual halfway mark… uuugh….

But then… you continue… and definitely you will remember this route, but not under “needs to be improved” you will file it under “avoid at all costs”.


Yes, I am exaggerating a little bit… perhaps… you don’t mind at all, you life in the Himalayas, or like me down in a valley, means every run there is some or other confrontation with a hill.

What I mean is, this todays show is for both kind of runners. Those that struggle up a hill, and those that simply get it done.


What is it with Hills? Why every time I mention “let’s do some Hill repeats’” the groups energy level drops like the stock exchange on a black Friday.

You all know the rational reasons and benefits involved… you do, don’t you?

In case you are a pancake runner… listen up… running up a hill regularly, combining or adding hill work to your routine will have a tremendous effect on your run performance.

Not only does it strengthen ligaments, and tendons, apparently it improves run form too.. …because if done correctly it forces the muscles in the hips, legs and ankles to simultaneous contract or act in a synced manner, and this under the strain of your body weight. Plus add the effect of gravity, that adds to the performance boost. That’s the area where you will find improvement…or of course you can invest in new running shoes that promise “sort-of-makes-you-feel-like-they-promised” will make you run faster, and avoid hills all together.

But let’s say for sake of this podcast, no money for shoes, you trained those hills, sweated on your journeys of inclines, and now what…?

And what will you do with this extra power? Well as soon as you take part in your next flat 5K park run, or Marathon, you will feel that you have more power, some runners’ speak about a ease at which a much faster pace could be managed, or a general feeling of lightness that, together with improved red blood cells, and capacity for maintaining a higher threshold, all in all can… please note can lead to a faster running pace.

Why can? Well as I just mentioned, it depends on many factors doesn’t it? If you are having a bad day, where a lot of factors are perhaps against you, the weather maybe it is too hot, too cold, too wet, or you are not feeling great, hey then of course it is difficult to improve on your pace. Even though you might have invested in a correct workout schedule.

Last week I got some flak for mentioning my research is not based on a study by Havard University… yes it wasn’t it was simply my experience as run coach, where I have trained runners to reach their particular goals…. That’s why now dear listener… I did some research.

And found a study by a university in Sweden, hang on….. I wrote it down so I could quote it correctly. The Karolinska institute and they carried out an experiment into the effect of hill running on Marathon runners’ performance… what a coincidence exactly our topic… HA!

And to summarize a lot of really boring paragraphs of

Group A versus Group B I will spare you all of that… result was… and please note this was conducted with experienced runners… an improvement of nearly 2 minutes on their 10 mile time, or in turn 6 minutes improvement on their marathon time.

And according to this study…. It all relates to aerobic enzymes. Simple. Those enzymes, they are pretty useful. (understatement …. For a new listeners)

That is, or to remember it easily, the body’s natural turbo boost… it allows the muscle to function at higher intensity. There end of podcast. Develop more aerobic enzymes and you will run up those hills like speedy Gonzalez.

But somehow you and I both know that this rational information doesn’t translate into doing. Actually, your running is exactly the same before you started listening to this show. Absolutely nothing changed. Unless you are listening to this show whilst running and have the option to do run up a hill right now. But I guess that is not the case… but let me ask you… why do all those studies not somehow automatically translate into doing?

Why is that?

Why if we know that something is good for us don’t we do it? I guess it could that same reason that we still produce and sell cigarettes, or soft drinks… mmmh in can’s… especially a ice cold one….the red one on a hot day.

Hey, STOP it… no seriously tell me, why both you and I know Hills are good training base, plus you have evidence to back you up. Why don’t you then train hills?

The same reason you don’t sign a petition against food that’s unhealthy, or drinks that clog your arteries.

There is no emotional connection.

Decision are acted upon if you are in your emotions. And you know this… if you are someone a bit feisty, aaah with a temper, you will get annoyed at yourself perhaps angry for struggling up the hill, perhaps even fall or slide into that comparison trap… and that will lead to impatience. But if you channel your emotions, through focus… that’s when you get that extra drive, that extra determination.

Different types of runners’ some people I have trained, they they simply cannot cannot see what they have already achieved.

Others, they suffer from:

An average mentality.

And some of you, you are not clear on…. You are not clear on what success is.

Opposite of greatness is not failure, its mediocrity. Don’t know who said it, but it’s an applicable quote is it not?

It leads to: Resigning oneself to a life of unreached potential.

Or you are the type of runner….

I will do it when I feel like it. That is being honest with yourself. Really honest, and that’s good, but not going to lead you to your best results, is it?

But it is a start to get you in a better direction, to get you on course of becoming a better, stronger smarter runner. Seeing that you are so honest with yourself, be more honest:

You will never ever every time feel like never running up that or your particular hill, will you? No, so why go at it with that high level of expectations?

That will just line you up for inevitable coming short, failure.

If you are willing to change and set about changing your ways. The way you think, approach a Hill, or any other challenge you regularly struggle with…. The strongest starting point is between two extremes… accept sometimes you won’t feel like it, means you won’t nosedive and get frustrated because “I once tried positive thinking and it didn’t work”.

Inspiration to run up that hill might come and booom light up your body with energy, but it needs to find you at least running already. Ha ha.

Now how is this going to make you a smarter runner?

Well. Let me give it to you on a silver platter:

How about a visit to your future?

Come on, that sounds exciting does it not? Is that not what you deep down inside want to know, what it will be like 10, 20 years from now? No not necessarily flying cars and colonizing Mars, I am talking about what you will look like, what you will be fondly remembering looking back. Back at today.

Imagine looking back and realizing, there were some races you never entered because they were ‘in your mind’ too tough. 100’s no 10.000 of runners’ have completed them before you, but YOU somehow decided to make yourself belief that you couldn’t possibly complete that run event. “Too many Hills’ you hear yourself say.

Take the Comrades marathon, each year there are over 25.000 runners that participate. And 80% finish, And the age groups with the biggest number of entrants are 35-39 and 40 – 45 to 49. But again, its factual, not emotional. Many a runner I have trained who would definitely be capable of completing the 90KM, up or down run. But, in her mind (I am thinking of a particularly talented runner), she cannot imagine herself running that distance. No emotional connection.

Or perhaps in your case, looking back you remember the runs you did, every Tuesday Thursday and perhaps the odd Saturday. Same streets, same distance, hardly any challenge. Hey, but at least you ran didn’t you? I mean it is better than doing nothing, correct?

Is that what you are going to measure your possibilities and options against? Compare yourself against doing nothing? Whow that is a really low target, isn’t it? I mean honestly, that is setting the bar so low you can never not reach. “At least I didn’t do nothing”. Hey: “I did something…I ran”.

Come on…. You are a runner. Every day you have an opportunity to go out and explore, to see what powers you might have. To get the feel of how your body reacts to pressure, and what you are actually capable of. The hear your heartbeat because your pace is suddenly so fast, or even better, that hill is steeper than you thought, and you are running up it so fast, even you can hardly believe it. To find yourself out on a planned 5K and suddenly its cold rainy, and you are on KM8 charging up a hill, and have no intention of stopping, feeling on top of the world. Those are moments that count… not the STRAVA moment, not the fastest marathon in ideal conditions.

Once more come … dive into the future one more time. Perhaps close to that stage of your life where walking is difficult, you definitely are not shopping for running shoes anymore.

What I am saying is, imagine yourself being old. Really old. Rocking chair & porch type of old.

This time whilst you are in the future… look back again, now imagine that each chance you had to go for a run you actually used it fully, went for your potential.

And as you ran around that corner and see that Hill you tackled it to the best of your abilities on that given day.

You fought your way up, or felt great and actually, you were quite fast. Whow goosebump moment.

How did that feel? What does that make you or inspire you to do today? Perhaps right now.

Whichever one of the examples inspired you to do more or had a effect on you reached you more.

Use it. Remember I told you earlier, it is like a buffet a all you can eat restaurant. Try something, if you don’t like it, ok fine. But that what you enjoy take as much as you like. Use it. Another mental tool for your brain an option so you can improve rather than just resign.

Also one side note or a paragraph which wasn’t like at the center of the study, but I thought it quite valuable… that those that trained Hills (I think Group A) once they had a break from their training, their performance did not suffer as much in comparison to the others, but that is another rational information.

Let me invite you to our youtube channel, advanced endurance, or just type my name, Heiko Stribl… should come up. And hey if you have enjoyed the blog… please do give me a share.

Plus there is a free book offer going on… what book… well for those of you looking for a deeper meaning to your run, and are currently contemplating what a run streak could do … then this is for you. Make 365 days count is … look its not the seven pillars of wisedom here, or shakespare ok… it’s me Heiko, your favorite run coach, it is a book that will give you advice and success factors which will lead you to a one year run streak.

Yup, clever isn’t it? Make 365 days run, one whole year of running Why who or what would you want to do that? And if your first thought is… “I couldn’t do that” then definitely you should get the book. The link to the video… you know what.. just go to youtube, enter heiko and either

Free Book Running Regularly || How to run consistently?

But don’t get sidetracked…. Stick with the video. Oh and there is more running advice pertaining to matters of mental strength on there to… whether you want to develop consistency, perseverance… or are just interested in becoming a better stronger, and smarter runner… so check it out.

Hey to finish todays blog… looking back one day… at your medals, or your old running shoes… read something great worth sharing… I have fought the good fight, I have finished the race, I have kept the faith …2 Timothy 4:7…not some low level seo optimized keyword, but the most powerful words from the bible… so have faith,

My name is Heiko. I want to say thanks for your time… remember, take it easy…

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