Hill training is a good addition to any running regimen. It makes you work harder, burns more calories — and fat — and strengthens muscles more than running on a level surface. It works two ways, because if you run uphill you must inevitably run downhill and those angles work different muscles. Combined with a lower-calorie diet and abdominal workouts, it can help flatten a stomach.
Hill Types
The type of hill will affect the type of workout and its benefits. A short hill has an incline of 5 to 15 percent and takes no more than 30 seconds to run; these build leg strength and work the upper body by forcing a runner to pump arms. A medium hill takes 30 to 90 seconds to run and mainly builds endurance but works abdomen by keeping the back straight while running. A long hill takes 90 seconds or several minutes to run and builds aerobic endurance but also forces the abdomen to work more keeping the body upright.
Dangers
Stretch thoroughly before running hills, as the incline puts more strain on thighs, calves and Achilles tendons. Uphill is a more intense workout and will burn more calories; downhill requires more attention to posture and technique to avoid injury. Both can work abdominal muscles if the runner keeps the back straight, which uses the abs, uses a higher knee lift on the uphill and works arms vigorously.
Burning Calories and Fat
The more intense the hill run, the more calories will be burned, which can increase the burning of fat that accumulates in the stomach. Each 1 percent increase in the angle of elevation increases the energy required by 4 percent. Short steep hills will require more energy and burn more calories per yard, but longer and gentler slopes will require longer runs and so burn more total calories. Once carbohydrates stored in muscles begin to fall from energy expenditure, the body starts burning fat.
Other Elements
Running hills will not eliminate a bulging belly or flatten the abdomen without other efforts. A diet high in carbohydrates and low in fats and sugars, with lots of fruits and vegetables, will reduce calorie intake and cut down fat buildup, which occurs mainly in the stomach. Abdominal exercises, such as crunches, will tighten the muscles and flatten the stomach in once fat is eliminated.
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