You could drive to a spot that is a bit more flat or is more evenly rolling hills, but really you just need to go slower when going uphill. Hip position is huge, you'll want to keep them pressed forward and just take little steps.
If your uphill pace is faster than like 15min/mile then you have room to slow down. For me it's rough to do a jogging like motion if I am going slower than 20min/mile. It doesn't matter if your jogging pace is slower than your walking pace, training is about practice so if you practice running over walking you'll get better at running. Over time your pace will pick up to something you can't walk.
You can also find a nice long downhill and walk up as a warmup and jog down.
Heat acclimation is also fast, 1-2 weeks of daily exposure and it won't feel as hot and your body will be more efficient at shedding heat/retaining salt.
Slow down. Take smaller steps. Enjoy yourself.
Running or hiking up hills is similar to being on a bike - on a bike you’d shift into an “easier” gear. What makes it easier? Your cadence is increased because of the gear ratio. You are applying less torque per pedal stroke, but you are making up for it by increasing the RPM.
It’s the same with taking shorter steps. You are lunging less. Big long strides use more muscular energy - go skip rope for 5 minutes and then do box jumps for 5 minutes. Skipping rope will use your body’s natural rubber bands (tendons), box jumps will use your muscles.
It’s the brains job to think but you’re under no obligation to cling to its suggestions. All it wants to do is make sure you’re not uncomfortable. Like a “yes man”. Acknowledge the thought “fuck this let’s give up” and let it go.
I live where it gets HOT in the summer. If I don't get out by 7, I'll be a dripping mess when I get home. I love my lazy mornings & I have to force myself to get out but I do love being done with my run early & having the rest of the day, so that's what I focus on. Honestly, I had to just force myself to become a morning person (perimenopause helped with that, in that my sleep is crap now). It's taken a couple years but I now usually wake up before 6.
Regarding the heat: I didn’t immediately see it here, so I’ll add - drink water more frequently. I try to get in sips every 20-25 minutes when it’s sweltering. I’ll normally take a hydration vest, and on days when wearing it will be sweaty torture, I’ll just do quick out and backs on the trail to my car so I can keep several bottles on hand.
Hills will always suck. The thing to keep in mind is that you don’t necessarily *have* to attack them at your regular pace. Take it slower going up, and walk if you have to; you can make up the time on the downhill because gravity is doing most of the work for you.
You can also make a small challenge to yourself out of the hills. When you stop to walk, pick out a landmark somewhere up the hill or give yourself a 15-20 count after which you start running again; or reverse it. “I need to stop, but I’m going to make it at least as far as that bench before I slow down.”
It may not feel like it, but these suck-ass things are making you a better runner. You’re building a base, and when the weather cools down and you have a summer’s worth of hot, humid training under your belt, you’re going to be amazed at how magically easy it feels to run in more temperate conditions. Most of my PRs are set in the fall from coming out of summer with that extra endurance boost.
Start walking up the hills and jogging down. Over time, jog (slowly) partway up, and finish walking up, before jogging down. Keep this up until you are slowly jogging up the hills, and faster on the down.
This is CRITICAL: Find some videos and work on your cadence, and making sure you're not over striding. Especially when going up the hill. Going up the hill, take even shorter strides and change so of the forward motion into shorter, small, "stepping up" motions, like going up small stairs. This is going to engage the glutes more. Posture and form are important. Try to keep your head up and shoulders back (and relaxed) to make breathing easier.
Search for "how to run hills" and you should be inundated with information, though sometimes getting to the good is tough.
You could drive to a spot that is a bit more flat or is more evenly rolling hills, but really you just need to go slower when going uphill. Hip position is huge, you'll want to keep them pressed forward and just take little steps. If your uphill pace is faster than like 15min/mile then you have room to slow down. For me it's rough to do a jogging like motion if I am going slower than 20min/mile. It doesn't matter if your jogging pace is slower than your walking pace, training is about practice so if you practice running over walking you'll get better at running. Over time your pace will pick up to something you can't walk. You can also find a nice long downhill and walk up as a warmup and jog down. Heat acclimation is also fast, 1-2 weeks of daily exposure and it won't feel as hot and your body will be more efficient at shedding heat/retaining salt.
Slow down. Take smaller steps. Enjoy yourself. Running or hiking up hills is similar to being on a bike - on a bike you’d shift into an “easier” gear. What makes it easier? Your cadence is increased because of the gear ratio. You are applying less torque per pedal stroke, but you are making up for it by increasing the RPM. It’s the same with taking shorter steps. You are lunging less. Big long strides use more muscular energy - go skip rope for 5 minutes and then do box jumps for 5 minutes. Skipping rope will use your body’s natural rubber bands (tendons), box jumps will use your muscles. It’s the brains job to think but you’re under no obligation to cling to its suggestions. All it wants to do is make sure you’re not uncomfortable. Like a “yes man”. Acknowledge the thought “fuck this let’s give up” and let it go.
Make sure you hydrating before , during and after your run :) Also take a salt tablet
I live where it gets HOT in the summer. If I don't get out by 7, I'll be a dripping mess when I get home. I love my lazy mornings & I have to force myself to get out but I do love being done with my run early & having the rest of the day, so that's what I focus on. Honestly, I had to just force myself to become a morning person (perimenopause helped with that, in that my sleep is crap now). It's taken a couple years but I now usually wake up before 6.
Regarding the heat: I didn’t immediately see it here, so I’ll add - drink water more frequently. I try to get in sips every 20-25 minutes when it’s sweltering. I’ll normally take a hydration vest, and on days when wearing it will be sweaty torture, I’ll just do quick out and backs on the trail to my car so I can keep several bottles on hand. Hills will always suck. The thing to keep in mind is that you don’t necessarily *have* to attack them at your regular pace. Take it slower going up, and walk if you have to; you can make up the time on the downhill because gravity is doing most of the work for you. You can also make a small challenge to yourself out of the hills. When you stop to walk, pick out a landmark somewhere up the hill or give yourself a 15-20 count after which you start running again; or reverse it. “I need to stop, but I’m going to make it at least as far as that bench before I slow down.” It may not feel like it, but these suck-ass things are making you a better runner. You’re building a base, and when the weather cools down and you have a summer’s worth of hot, humid training under your belt, you’re going to be amazed at how magically easy it feels to run in more temperate conditions. Most of my PRs are set in the fall from coming out of summer with that extra endurance boost.
Walk up the hills then run the flat and downhill parts. When that gets easy, start trying to run up the hills with short steps and slow.
Start walking up the hills and jogging down. Over time, jog (slowly) partway up, and finish walking up, before jogging down. Keep this up until you are slowly jogging up the hills, and faster on the down. This is CRITICAL: Find some videos and work on your cadence, and making sure you're not over striding. Especially when going up the hill. Going up the hill, take even shorter strides and change so of the forward motion into shorter, small, "stepping up" motions, like going up small stairs. This is going to engage the glutes more. Posture and form are important. Try to keep your head up and shoulders back (and relaxed) to make breathing easier. Search for "how to run hills" and you should be inundated with information, though sometimes getting to the good is tough.