Hill Run Workouts on Your Treadmill
Master hills to build your stamina. (Photo: Wes HIcks / Unsplash.com)
Runners tend to love or hate the challenge of hill running, yet these workouts are great for improving stamina, speed and strength. Personally, I love a good hill to run up, but living in the east of England we don't have too many to brag about. I do have a short hill close to my house that has the varying degrees of incline. Just as you think you've got it beat, it gets a little steeper right near the top. When I reach the summit, I turn and jog down, allowing me to recover before increasing my pace to run back up.
This makes for a good workout, except when it's too hot, freezing cold and icy, or the wind and driving rain hurt my eyes. So for 30% of the year, I replicate this on a treadmill where the weather always stays the same. And of course, one benefit of a treadmill is you can design any hill you want!
Running on an incline on your treadmill forces your body to work harder and in addition to improving cardio-vascular fitness, it builds muscle, especially the glutes, quadriceps, hamstrings and calves. Indirectly, your speed also increases as you build your leg and glute muscles.
Your heart works harder to propel you 'uphill', and you burn 30% more calories running at a 5% incline over the same time as running on the flat.
So, all-in-all, you really should add hill runs to your training. And if you don't love the workouts themselves, you'll come to love the benefits elsewhere. But if done correctly, I'm sure you'll come to look forward to the challenge and get a sense of achievement once you become a master of the slope :0)
Some treadmills have a negative incline. Some argue, 'what's the point' as surely it makes it easier. However, running down a steep hill can be quite tough on the joints, especially the knees, so a downhill workout can be a good way to condition your body for the impact. But beware, if you suffer from shinsplints you could do more damage - see below.
And would you believe it, running uphill can help if you suffer from shinsplints - I kid you not. Running on an incline engages your hip muscles (ilio-psoas) more as they are required to lift your knees a little higher than on the flat, placing less stress on your shins.
If you're still a novice runner (treadmill or otherwise), use lower inclines in the workouts below, or reduce the timings.
This makes for a good workout, except when it's too hot, freezing cold and icy, or the wind and driving rain hurt my eyes. So for 30% of the year, I replicate this on a treadmill where the weather always stays the same. And of course, one benefit of a treadmill is you can design any hill you want!
Running on an incline on your treadmill forces your body to work harder and in addition to improving cardio-vascular fitness, it builds muscle, especially the glutes, quadriceps, hamstrings and calves. Indirectly, your speed also increases as you build your leg and glute muscles.
Your heart works harder to propel you 'uphill', and you burn 30% more calories running at a 5% incline over the same time as running on the flat.
So, all-in-all, you really should add hill runs to your training. And if you don't love the workouts themselves, you'll come to love the benefits elsewhere. But if done correctly, I'm sure you'll come to look forward to the challenge and get a sense of achievement once you become a master of the slope :0)
Some treadmills have a negative incline. Some argue, 'what's the point' as surely it makes it easier. However, running down a steep hill can be quite tough on the joints, especially the knees, so a downhill workout can be a good way to condition your body for the impact. But beware, if you suffer from shinsplints you could do more damage - see below.
And would you believe it, running uphill can help if you suffer from shinsplints - I kid you not. Running on an incline engages your hip muscles (ilio-psoas) more as they are required to lift your knees a little higher than on the flat, placing less stress on your shins.
If you're still a novice runner (treadmill or otherwise), use lower inclines in the workouts below, or reduce the timings.
Workout #1 - Steady Hills (Increase)
This can help train you how to run on an incline. It's more efficient to stay tall and use your arms a little more than running on the flat - but check you're not lifting your shoulders. Try to keep your body relaxed, especially your ankles as this will help to 'push away' the belt and ensure you're landing on the ball- to mid-section of your foot. Note, NEVER land on your heels as this sends a shock wave up through your joints.
If you find this too easy, increase the inclines levels, pace, or the timings of each section.
This can help train you how to run on an incline. It's more efficient to stay tall and use your arms a little more than running on the flat - but check you're not lifting your shoulders. Try to keep your body relaxed, especially your ankles as this will help to 'push away' the belt and ensure you're landing on the ball- to mid-section of your foot. Note, NEVER land on your heels as this sends a shock wave up through your joints.
- Warm-up: 2 minute walk at comfortable pace
- 5 minute easy run
- 4 minute run at 2% incline at a good pace you can maintain for the duration
- 2 minute recovery run at 0% incline
- 4 minute run at 3% incline - same pace as Step #3
- 2 minute recovery run at 0% incline
- 4 minute run at 4% incline - same pace as Step #5
- 2 minute recovery run at 0% incline
- 4 minute run at 5% - same pace as Step #7
- Cool-down: 5 minute easy run, slow to a walk for last minute
If you find this too easy, increase the inclines levels, pace, or the timings of each section.
Workout #2 - Power Hills
This workout is also an HIIT (High Intensity Interval Training). Please note, you'll get more from this workout if you allow for a good recovery in between the incline runs. If you find it difficult to maintain speed on the 'hill', either increase the recovery time, or reduce the speed of the belt.
If you struggle to manage 5 repetitions of the hill section, reduce the incline, time of hill run, or speed, or increase the recovery time in between.
Also see HIIT and Strength workouts.
This workout is also an HIIT (High Intensity Interval Training). Please note, you'll get more from this workout if you allow for a good recovery in between the incline runs. If you find it difficult to maintain speed on the 'hill', either increase the recovery time, or reduce the speed of the belt.
- Warm-up: 3 minute walk at comfortable pace
- 5 minute easy-pace jog
- 2 minute run at 5% incline at a challenging pace (hard breathing, can't talk kinda pace!)
- 3 minute easy-pace jog at 0% incline - see note above
- Repeat Steps #3 and #4 up to a maximum of 10 times
- Cool-down - 5 minute very easy-pace jog at 0% incline
- Cool-down 2nd phase - 3 gentle walk at 0% incline
If you struggle to manage 5 repetitions of the hill section, reduce the incline, time of hill run, or speed, or increase the recovery time in between.
Also see HIIT and Strength workouts.
By Roy Palmer UK Athletics Coach / Teacher of The Alexander Technique
You are here: Home | Treadmill Workouts | Hill Runs