Hill training adds challenge to any treadmill workout. According to Rick Morris, author of "Treadmill Training for Runners," running hills is an extremely effective and efficient method of training. Incorporating inclines builds strength, running economy, better form, power and aerobic endurance. Even power walkers benefit from including specific hill workouts in their regimen.
Beginning Hill
A good way to introduce hills to your running or walking program is by exploring a moderate incline. This gives your muscles and tendons time to adapt to running hills so that you may explore more aggressive terrains later. Set the treadmill incline at 1 percent, and warm up for five to 10 minutes at an easy pace. Maintain your easy pace and increase the ramp to a 2 percent incline for about three-quarters of a mile. Take the incline to 3 percent for a half mile and then to 4 percent for another half mile. Reduce the incline back to 3 percent for a half mile and then to 2 percent for another three-quarters of a mile. Finish your workout with a final mile at 1 percent.
Rolling Hills
If you walk or run outdoors, it is likely you will come across hills that vary in elevation and length. Incline training on a treadmill can mimic this type of terrain. After a 10-minute warm-up, choose a pace that raises your heart rate to between 65 and 75 percent of your maximum heart rate and run one mile up an incline of 2 percent. Increase the incline to 5 percent and run another mile, attempting to sustain your pace. Return to a 2 percent incline for a half mile. Repeat the half mile at 5 percent. Alternate between these two hills for the duration of your workout.
Speedy Hill Drills
Speed training on hills is very demanding, but helps improve your race performance and your ability to take in oxygen during your workout. Build strength and power by using very high treadmill inclines. After a 10-minute warm-up, raise the treadmill's incline to 10 percent. Run for one-tenth of a mile at a fast pace and then drop the incline to 2 percent for one or two minutes. Repeat this sequence at least three times, working your way up to 10 total repetitions as you become more accustomed to high-intensity hill training.
Hiking
Take a day off from running an use an incline treadmill to take an imaginary hike. Warm up at an easy walking pace on a zero percent incline for about five minutes and then increase your speed until you feel like you have to pump your arms and focus to keep up with the treadmill belt. Raise your incline every minute until it reaches a 5 percent grade. Hold that grade for about three minutes. Lower the ramp to 4 percent for two minutes, then 3 percent for two minutes, 2 percent for two minutes, and 1 percent for two minutes. Recover at an easy pace at a zero percent incline and repeat the hill series if you desire a longer workout.
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