Running up that hill

Jogging sounds like the perfect way to keep fit: a good pair of running shoes and, for girls, a good sports bra, and you're off. Well, that's the theory. Sadly, gentle jogging isn't always enough, especially if you're trying to lose weight.

Running certainly burns fat but long slow jogs on the flat can leave you even hungrier than when you started while not having much effect on your body composition (that is, how much muscle versus body fat you have). And then it's only too easy to eat far more than you have burned off.
Granted, steady cardiovascular exercise like this is a great stress reliever, but if you want to use running to shed those wobbly bits, then it's time to leave your comfort zone behind and head to the city's hills.

Why do it
Hill running is a form of interval training: it raises and lowers your heart rate in the same way that sprint training might do on flat ground. Incorporate this kind of training into your weekly routine and you'll soon see and feel the difference.

Not only will your lung capacity increase but your ligaments and tendons will get stronger from hill training. Your running form will also improve, because the uphill portion will not allow you to lengthen your stride, so forces you to adopt better technique. Do not lean forward or back; try to keep your effort level and breathing the same throughout.

How to do it
First, find a hill. Different hills have different effects. Long, slow inclines offer a good chance to dig in and test mental strength, while the sharper, more daunting peaks can help to increase power and strength. Hill training is not just for the confident and experienced, either. Beginners can power-walk up and stroll down, while those more accustomed to running can jog up and walk down. For advanced runners, sprinting up and jogging down should do the trick.

How many repetitions you can do will depend, like everything, on your current fitness levels, mood, determination, nutrition and how much sleep you're getting.

Thames Hare and Hounds is London's oldest running club. Its members have been running up hills since 1868. The club's current captain, Nic Gould, says: "People new to running often avoid hills on their normal runs as they are hard work! I would recommend that people find a suitable hill — about 400 metres long and a steady but not ridiculously steep gradient, and aim to run up it four to six times, jogging down slowly between ascents."

Six of London's best
1 Primrose Hill
The perfect mixture of distance and elevation, and harder than it looks.
2 Greenwich Park
From the National Maritime Museum up to the Royal Observatory (great views) is perfect for hill training.
3 Hampstead Heath
Start off around Gospel Oak and work your way up Parliament Hill.
4 Richmond Park
Richmond Park is approximately 2,500 acres and more than seven miles in circumference, and the yellow running track around its edge contains challenging hills.
5 Alexandra Palace
The park surrounding Ally Pally can provide great hill training sessions and wonderful views.
6 Wimbledon Common
Ramp up your usual jog using the small hill near the Windmill Café and the long drag up from the Beverley Brook.