In the hustle and bustle of daily life, we often miss the opportunities right in front of us. But here in San Francisco, no matter where we live, our city’s hills are impossible to ignore. Every incline we face is not just an obstacle, but an opportunity to get stronger, more resilient, explore new places, and improve our running.
This week’s wildcard will feature a series of hill climbs and descents in the Sunset District. It’s suitable for all levels, and we’ll adjust accordingly to make sure everyone gets a great workout.
Headlamps a must/reflective gear highly encouraged. Post-run team fun at Little Shamrock! Please read on for the workout’s details.
6:30 Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)
Warm-Up: 5-10 min jog and range of motions exercises
Workout: We’ll run out of the park and into the Sunset District via 7th Ave. Beginning at 8th Ave and Lawton, we’ll do a series of hill climbs (3 total) and descents, before our final climb to the top of Grandview Park. Look for Run Club chalk markings to guide the way. After checking the views at Grandview Park (if Karl the Fog permits), we’ll descend down the backside and return to the park via Kirkham and 7th Ave.
Cool Down/Post Run Stretch with Coach Elena
Strava route: https://www.strava.com/routes/3283473451138113124
Tips:
An analogy I like to use: Have you ever tried riding up a hill on your bike in a big gear? It can be exhausting and tough to maintain your speed, or even keep moving. Now, think of optimizing your running stride in the same way. Just like shifting to an easier gear allows you to maintain a higher cadence with less effort, optimizing your stride, by taking shorter steps and increasing your turnover, helps you run more efficiently. Doing this allows you to conserve energy and tackle challenging inclines with greater ease.
Uphill running naturally encourages shorter, more efficient strides, so make the most of it! Keep your posture upright, engage your core, and focus on a slight forward lean from your ankles, and not your waist.
Remember to listen to your body, and if you’re new to running hills, consider starting with fewer repeats. This helps build strength and endurance without overwhelming your body.
Seasoned runners, as you tackle each hill, concentrate on maintaining good running form and maintaining effort.