How to run hills on a treadmill
Exercising is an important aspect of any person's life, whether you're overweight or perfectly fit. It keeps you in good shape, relieves stress, and gives you more energy to complete your day to day tasks. Some people like to go to the gym, some swim, while others like to run. But if you don't like running outside, you might find that you enjoy running on a treadmill. And this article will teach you a bit about how to run hills on a treadmill while getting the most out of your workout.
If you're going to start running hills on a treadmill, you should focus on three basic types: (1) hills that are part of a longer training run; (2) long hill repeats or one long consistent hill workout run at slow and steady pace; (3) short hills run at a fast pace. Now let's go through a few suggestions of how to run hills on a treadmill. As with all of these workouts, you should always warm up for about 10 minutes before you begin your hill workout.
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Entry level hills: foothills
This training run is designed for more experienced beginning runners and intermediate runners that are new to hill training. After your warm up, elevate the treadmill 1 percent and run at an easy pace for 1 mile, then raise the elevation to 2% and run for 3/4 mile. Raise the elevation to 3% and run for 1/2 mile then raise the elevation to 4% and run 1/2 mile. This is the "top of your hill". Now lower the elevation to 3% and run 1/2 mile; lower it to 2% and run 3/4 mile; and finally lower it to 1% and run 1 mile. Your total distance run in this workout is 5 miles.
Intermediate level hills: rolling hills
This treadmill hill workout is more difficult, but focuses more on long distance hill training using hills of different grades. After your warm-up, increase the grade to 5 percent and run 1 mile. Next decrease the grade to 2 percent and run for 1/2 mile. Now set the incline at 8 percent and run for 1/2 mile. Decrease the grade back to 2 percent and run another 1/2 mile. Now repeat the same pattern without recovery. Increase the incline to 5 percent and run for one mile. Next decrease the grade to 2 percent for 1/2 mile. Increase the incline to 8 percent for another 1/2 mile and then back to 2 percent for 1 mile. Cool down with 10 to 15 minutes of easy running.
Sprinting up a hill: hill blasters
This is an intense hill workout that uses short runs up a steep grade. After your warm-up set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions.
Slow and steady: hill climb
This workout may be thought of as a mountain workout. After your warm-up, set the treadmill at between 5% and 8% elevation, depending on your experience and your mood that day. Run steadily at your chosen elevation level for between 2 and 12 miles. Your exact amount of mileage will also depend upon your experience and fitness level. Use your own judgment. This workout should be difficult, but be careful not to over estimate your fitness level.
