Workout inspiration
TCS Lidingöloppet is so much more than just the race itself! By registering for one of our races, you also give yourself the opportunity to get into really good physical shape over the year. We want to help you reach your goals by sharing tips and advice about your training, equipment, how to eat, what to do if you get injured, etc.
The notorious hills of the Lidingöloppet are as much a natural part of the race as they are a challenge. Everything from suggestions to officially protect Abborrbacken to a total ascent of around 500 meters during the 30-kilometer race highlights the importance of the terrain. The 2023 women's winner Carolina Johnson, the first European victor since 2017 with the fourth fastest winning time ever, shares her mental and physical tricks for tackling the hills.
How does one prepare for all the hills in the TCS Lidingöloppet?
Both mental and physical preparations will take you far. I often say that your mental attitude is more important than your stamina, so make sure to go in with a belief in yourself and see the challenging course profile as part of what makes the Lidingö Race so wonderfully special. Perhaps you can view the hills as an opportunity to showcase your strength, rather than obstacles?
Visualize yourself and your pride as you run into Grönsta Gärde after conquering all the hills. Also remember that just as the hills go up and down, so does fatigue. I find that fatigue during a race isn't like a snowball that just grows and grows, but rather comes in waves where a feeling of tiredness can quickly be replaced by a feeling of alertness and so on.
Feel free to include some hill repeats in your training; both longer, slightly gentler slopes of over 500 meters and shorter, steeper ones up to 150 meters, with jogging rest downhill. Also, consider running distance sessions in more varied terrain to gradually accustom the muscles to that strain.
Three tips for tackling the famous slope – Abborrbacken
I believe that Abborrbacken, the hill with a capital B that has been proposed for landmark status and named 'Sweden's most feared running hill', is so talked about because at 522 meters with an 8 percent gradient, it is both long and steep. So, when you stand at the top of it, regardless of which of the Lidingöloppet distances you are running, you should feel 'I did it!'
Pacing and energy
Pacing and energy
- Abborrbacken arrives when there's 5km left of the race, so if you're running the 30km, you've already covered 25km and many vertical meters in your legs. Therefore, make sure to be smart at the beginning of the race to have energy when you reach Abborrbacken. When everything feels bouncy at the start of the race, it's tempting to run (too) fast, but you can gain a lot by staying cool.
- Break down the hill into sections and focus on getting to the next tree or turn. One foot in front of (or above...) the other. Bring out your mantras/power words and remember that soon it will be downhill again.
- Walking up Pike's Hill can save you time and energy both in the moment and during the final kilometers of the race.
Intermediate goals and mental focus
Intermediate goals and mental focus
Break down the hill into sections and focus on getting to the next tree or turn. One foot in front of (or above...) the other. Bring out your mantras/power words and remember that soon it will be downhill again.
Go if you need to
Go if you need to
Walking up Pike's Hill can save you time and energy both in the moment and during the final kilometers of the race.
How does one run uphill and downhill?
When you run uphill
When you run uphill
- Shorten your strides. Reduce step length and increase frequency.
- Activate the arms. Swing them back and forth along your side, in time with your steps.
- Look slightly ahead. Keep your gaze about 5–10 meters ahead of you, rather than straight down or up. This helps with breathing and posture, with a slight forward lean of the upper body.
When you run downhill
When you run downhill
- Relax your body. See the descents as an opportunity for recovery. Try to relax your shoulders, arms, and legs. You can keep your arms slightly extended to stabilize the body and maintain balance.
- Adjust your posture.If you want to increase your speed and use gravity to your advantage, you can lean slightly forward and increase your step frequency, with your foot placement beneath you. If you instead lean slightly backward and place your feet in front of you, you brake, which can sometimes be necessary, but on the other hand, it increases the strain on knees and joints.
- Think ahead and keep track of the base. Just like when you're running uphill, keep your eyes forward and analyze the terrain.
You can see the significant difference the techniques actually make by, during training, first running up a hill without thinking about the technique, and then comparing the result with when you run up the hill using this technique. It makes a big difference!
Is there any tactic that is good for you to be able to run up all the hills?
Find a rhythm, remember to breathe and make the most of the encouragement from the audience, fellow participants, and yourself. Also remember that you can rest later, with an awesome feeling at the finish line! You can do it!
