Many runners dread hills, but the only way to overcome this phobia is to tackle them head on. Running hills improves your VO2 max and overall performance outdoors on both hills and flat roads. Running hills on a treadmill gives you control over the height of the incline and your own intensity. Setting your treadmill on an incline also scorches calories. Hill running takes practice, so hit the treadmill and set your mind to your run.
Step 1
Warm up for 10 minutes. When running at an incline on a treadmill, your effort increases, so you must prepare the body with a proper warm up. Begin by walking at a slow pace on zero percent incline for three minutes. Bring your pace to a light jog and your incline to one percent for another five minutes. For the last two minutes of your warm up, come up to the pace you plan to run for the duration of your workout.
Step 2
Increase the incline in intervals. If you are new to running hills, introduce them slowly. Start with a three percent incline for a minute, then return to a flat; repeat several times to complete your desired run time. As you become more accustomed to hills, run these intervals at a steeper incline (between six and 10 percent) and gradually increase the amount of time you spend on each hill.
Step 3
Slow down if necessary. If you find climbing the hills too taxing and you absolutely cannot sustain your pace, drop your speed by .2 to .5 MPH. To become more efficient at hills, you want to expend only slightly more energy than you would on a flat.
Step 4
Lift your knees and use the ball of your foot when running on steeper inclines. Use vertical motion to get you up the hill. Bring knees higher on higher hills and push hard off your foot to increase hip range and stride length.
Step 5
Relax your upper body. Keep your shoulders down and elbows parallel to the plane of motion. Look forward, rather than down, to encourage proper posture.
Step 6
Always vary your incline. Within any one workout, explore different inclines. Running at the same incline for an extended period of time can create overuse injuries.
Step 7
Cool down for at least five minutes. Bring your treadmill to a zero to one percent incline and slow your pace to a light jog and eventually a walk. Make stretching part of your cool down, paying particular attention to your Achilles tendon, hamstrings, glutes and calves.
Tips and Warnings
- Do your best to pretend the hill is not there. Sometimes hills become a mental, rather than physical, challenge. Remember, running on a treadmill is a different experience than running outside--especially in regards to hills. Treadmill running is a great option when you cannot get outside, but gradually transition to outdoor work when you are able in order to best establish your stride on hills.
- Hill running can aggravate Achilles tendon and calf injuries. Be sure to stretch these areas before and after a run, especially if they are giving you trouble.
Things You'll Need
- Running shoes
- Athletic clothes
- Water
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