Overview

Running hills increases stamina and strength. For runners, hill work is a sport-specific workout that can, with the help of a treadmill, be accomplished throughout the year, in any location.
How to Run Hills on a Treadmill

Step 1

Step on the treadmill belt. Determine the intensity of your run. The measure of the treadmill’s incline corresponds to the percent grade of each “hill.” For example, an incline of 4 is equivalent to running up hill with a 4% grade. You will be alternating between a “hill” and a flat belt. The flat segments should be run at a recovery pace, while the “hills” should be run with considerable effort. Decide how long each hill and recovery period should be.

Step 2

Warm up with a slow to moderate jog for 3-5 minutes. Begin your hill interval program, alternating between hills and recovery periods. To increase the incline of the belt, locate the “up” and “down” arrows that control the incline. Press the “up” button until the desired incline is met. Adjust the speed of the belt so that you are running faster uphill than you ran during the warm up. Run at this incline and pace for 60-90 seconds.

Step 3

Locate and press the “down” button until the belt is at a 0% or 0.5% incline. Run slowly (adjust the speed of the belt as necessary) to recover for 30-60 seconds. Repeat the interval for a total of 20-30 minutes or until the desired workout is achieved. Continue with hill intervals until you complete the desired number of hills.

Step 4

Complete your workout by running 3-5 minutes at a moderate pace. Then jog slowly for 3 minutes to cool down and let your heart rate return to normal.

Step 5
Stop the treadmill. Step off the treadmill. Stretch, with a special focus on your hamstrings and quadriceps.

Tips and Warnings

* Many treadmills have preset interval and hill programs from which to choose. Runners can modify the intensity of the hills within these programs by using the “up” and “down” arrows to control the height of the belt.
* Watch your posture! Do not lean forward while running up hill. Hill workouts can be very intense. If you feel lightheaded or dizzy, slow down or stop running. Because interval and hill workouts are very challenging, remember to replenish your fluids both during and after your workout.

Things You’ll Need

* Treadmill with an adjustable belt Running shoes Workout clothes

Overview

According to a 1996 study conducted at the Medical College of Wisconsin comparing different exercise machines, the treadmill is the most optimal indoor exercise machine for enhancing energy expenditure and losing weight. Treadmill use simulates the most natural movement an individual can perform, thereby increasing the likelihood for exercise adherence followed by weight loss. Using a treadmill is the easiest method for improving overall fitness including cardiovascular endurance, speed, balance, and coordination. The treadmill is an effective tool for weight loss and/or weight management.

Fat Burning Workout

Exercising in a steady state, or maintaining the same intensity rate for a period of time, is an effective weight loss technique on the treadmill, especially for those who are beginners. Steady state training is reached when the heart rate and oxygen consumption remain constant at a constant rate of work. Exercise intensity is at a low level utilizing more fat burning resources in steady state training in order to prolong the exercise session. Although the fat burning ratio for energy production is higher in this type of workout, more time is required on the treadmill to burn enough calories to lose weight. An example of a fat burning workout would be to run or walk for 30 to 60 minutes at 60 percent of your age-predicted maximum heart rate, which is 220 minus your age. The speed and incline should remain constant to maintain the same heart rate. Perform this workout three to five days a week as a beginner or alternate this workout with the other treadmill workouts.

Interval Workout

Incorporating intervals within the treadmill workout burns more calories in a shorter amount of time than a steady state or fat burning workout. Interval workouts on the treadmill are designed to progress a beginner to the next level of weight loss. Interval training is alternating bouts of high intensity exercise with bouts of low intensity exercise. An example workout would be to sprint for one minute and then walk or jog for two minutes following this pattern for 10 to 15 sets. This interval would be considered a 1:2 work to rest ratio interval workout and would take approximately 30 to 45 minutes to complete. To avoid injuries, it is recommended to perform sprinting interval training at zero percent incline. If you cannot run, then using the incline as the higher workload is an effective interval option. Although less fat is utilized within the workout, more calories are burned in less amount of time. Perform treadmill interval workouts two to three days a week mixed in with other treadmill workouts on the other days.

Random Workout

Most treadmills have a program installed with a button labeled “Random”. This program takes you through a variety of speeds and inclines to create an element of surprise during the workout. This workout simulates an outdoor trail experience and is effective for creating muscle confusion. Muscle confusion is a training principle that utilizes constantly changing movements so that the body has a difficult time adapting, thereby working harder and responding with more energy expenditure or calories burned. You can either manually change the incline and speed randomly or you can select the “Random” program on the treadmill and let the computer challenge you. Perform this workout for 30 to 45 minutes. Incorporate a random workout within your other treadmill workouts at least once a week for effective weight loss.

Hill Sculpting Workout

Those who seek to sculpt their legs and glutes can benefit from performing hill workouts on the treadmill by utilizing the incline feature. The most apparent benefits in these areas occur at inclines above 10 percent. According to FreeMotion Fitness, a maker of treadmills, a research study conducted by Dr. Matthew Rhea, director of human movement at A.T. Still University, determined that walking at 3 mph with a 12 percent incline yielded the same heart rate as running at 6 mph on a flat surface. In addition with an incline of 15 percent incline, muscle activation in the legs exceeded 75 percent of maximal isometric contraction whereas at zero percent incline only 20 percent of muscle tissue was activated. At 2 mph and 16 percent incline, over six calories per minute from fat were utilized. This was compared to less than two calories per minute from fat used at 6 mph and 0 percent incline. An example workout would be to set the incline to at least 10 percent grade and walk or run at an intensity level of 80 percent of age-predicted maximum heart rate, 220-age. You can maintain steady state through the hills or incorporate intervals of lower inclines with higher inclines. Perform the hill sculpting workout for 30 to 45 minutes. Incorporate a hill workout within your other treadmill workouts at least once a week for effective weight loss.

Treadmill Workout Tips

Ensure that you warm up five minutes before each workout and cool down five minutes after each workout. Stretch all major muscles after the cool down holding each stretch for 20 to 30 seconds. The goal is to burn at least 500 calories in each workout session. Drink plenty of water before, during, and after the workout. Rest at least 24 hours in between workouts. For better weight loss results, follow a reduced-calorie diet loaded with fruits, vegetables, lean meats, and fiber. Before beginning any new exercise program, consult your physician.

Overview

Running offers health benefits including cardiovascular fitness, or heart and lung health. While many people prefer running outdoors, weather and surface conditions can interfere. Treadmills, which use motors that power moving belts, give you the option to run indoors while simulating the experience of running outdoors. Computer settings allow you to select pace and incline that mimic running over flat ground or hills.

Benefits

Treadmills offer consistent training. Running indoors also protects you from wind resistance encountered outside. The softer surface of the treadmill protects you from possible knee and hip joint injury, since the impact of the foot striking the belt is less than that of the foot striking hard ground. The belt moves with you and promotes a more efficient gait. Treadmills also measure time, distance and calories burned, giving you a better idea of your progress.

Hazards

While running on a treadmill protects you from certain hazards encountered outdoors, such as traffic, uneven pavement and potentially dangerous people, runners face hazards indoors as well. Because you’re confined to the space of the treadmill, you must pay attention to maintain your set pace. As the belt propels you forward, you must use hip flexor strength, or muscles that contract to lift your leg, to keep up with the speed of the belt. Falling may result in injury, and the moving surface of the treadmill can throw you off. Additionally, you should avoid wearing loose clothing, which can get caught in the moving surface of a treadmill and lead to serious injury.

Pacing

Treadmill running gives you more control over your pace and training. Using the computer settings on the treadmill, you can set a consistent pace. The moving belt provides a steady rate for the duration of the run regardless of distance or time. When you’re running outdoors, it’s more difficult to feel your pace and maintain a steady tempo.

Interval Training

Treadmill running provides effective interval training. Interval training, defined as running at varying speeds to promote cardiovascular fitness, may be programmed into a treadmill computer setting. Begin by warming up for one mile at a relaxed pace. After the warm-up, use the settings to quicken the pace by 2 mph. Run at this faster rate for a defined distance or time, such as two miles or 10 minutes. Adjust speed back to a relaxed pace and recover for one mile. Repeat the interval two or three times during your workout. Interval training improves speed and form and promotes heart and lung fitness.

Hill Climbs

Treadmills use incline settings to imitate steeper terrain. An incline of 2 percent equals running outdoors because it reproduces the foot resistance encountered when running on pavement. Anything higher than 2 percent mimics hill climbs. After warming up, use treadmill settings to set your pace and replicate running hilly terrain, such as a moderate climb at 5 percent incline at 11 mph. Return to flat terrain, or a 2 percent grade. Repeat hill climbs as often as you like during your workout, but consider starting with moderate inclines and working your way to steeper climbs.

A treadmill provides the ability to walk or run indoors. Most commercial treadmills allow you to adjust your incline from 0 to 15 percent to simulate hills. Some super incline trainers, usually found in fitness facilities, offer inclines up to a 30 percent grade. Hill training is appropriate for a number of different fitness goals; from the casual walker to the long-distance runner.
Purpose

A treadmill offers you the ability to precisely time and stage your hills to mimic a given terrain or to create exacting intervals. Rick Morris, author of “Treadmill Training for Runners” notes that hill training provides runners a way to improve their leg strength, efficiency, form and aerobic capacity. Hill training gives walkers a way to amp up their workout without breaking into a run. Those with joint issues or the obese may find running causes discomfort; however, they cannot walk fast enough to experience continued fitness gains without adding an incline.

Features

Hill training adds a greater degree of difficulty—especially when reaching grades above 5 percent. Treadmill hill training may include occasional hills that are included as part of a long training run, a long consistent hill or short, fast hill repeats. For a long training run, you might raise your incline for distances ranging from a quarter mile to one mile, and then come back down to a flat road for the same distance. A consistent hill might involve increasing the hill’s incline every five minutes, or every half mile until you reach your intended height. Fast hill repeats serve the purpose of interval training; set your incline at a 5 or higher and race up faster than a comfortable running pace for one or two minutes. Return to your comfortable running pace on a flat road for a recovery equal to or twice as long as the hill. Walkers may incorporate similar drills to increase their heart rates, improve overall cardiovascular ability and burn more calories.

Considerations

Hill running, even on a treadmill, can cause cause injuries because of the added stress on the ankles and knees. Matthew J. Matava, MD an expert associated with the American Orthopedic Society for Sports Medicine notes that adding too much hill training too soon in a plan is a training mistake that often leads to injury. If you are new to running, or walking, work on establishing a base fitness level for several weeks before attempting hills. Fast hill repeats, and inclines about five percent, should be reserved for more conditioned exercisers. Although the treadmill offers many advantages, its hills cannot completely duplicate road conditions. You experience no wind resistance while running on a treadmill.

Mistakes

Walkers, in particular, often set their incline at a high level, but hold on to the console or handles of a treadmill to walk up the hill. This compromises your workout by essentially creating a “towing” effect. You would be better off pumping your arms at a lower incline to build balance and burn more calories. For runners, intense hill running provides benefit but the workouts must be adequately spaced. One, or at the most two, intense hill workouts a week is sufficient to build strength and aerobic ability.

Proper Form

Running, and even walking uphill on a treadmill requires attention to form. Shorten your stride and raise your knees higher to create a bounding movement when running. Runners should strive to land more on the toes and ball of the foot and avoid a heel strike. This keeps your movement efficient and decreases the chances of injuring your Achilles tendons. Walkers should strive to stay perpendicular to the treadmill belt, rather than lean into the hill.

The treadmill offers a way to walk, run or jog indoors when the weather, schedule or terrain does not promote outdoor exercise. Whether you are a beginner trying to achieve a level of fitness for health or a seasoned runner, you can benefit from incline and speed work on the treadmill. Regardless of your specific goals, incorporating these modalities will improve your endurance, leg strength, calorie burn and lung capacity.

Treadmill Features

Expect commerical treadmills, like those found in a fitness center, to range in speed from .5 mph up to about 12 or 15 mph. The inclines on these treadmills also range from zero percent to 15 percent, with some treadmills offering inclines of as much as 30 percent. Home versions of treadmills often have lower settings, so check with your manufacturer before purchasing.

Speed

Speed work, often referred to as Fartlek training (Swedish for “speed play”), refers to spurts of speed inserted in the middle of runs. The length of these drills may vary, from very specifically timed intervals of 15 seconds to three minutes with timed recoveries, to unplanned drills that challenge you off and on during your session. You do not have to run to include speed work—you might be a walker striving to run and alternate jogging and walking.

Inclines

Hills may be included during a running workout or be used by a treadmill walker to make a workout more challenging. Runners may include treadmill hills as part of a long training run, focus on one long hill or run short hill drills at an increased pace. Using a treadmill helps runners who do not live in a hilly area and allows them to arrange their workouts so as to help meet their goals. Walkers may simulate a hike and build glute and hamstring muscles by adding an incline to their workout.

Benefits

Adding an incline or speed increases the amount of calories you burn in your treadmill workout. A 150-lb. woman can burn 800 calories in an hour running up a five-percent incline at 6 mph, as opposed to 550 calories in an hour running at the same speed on a flat treadmill. Hill running (or walking) also improves leg strength, efficiency of movement, form and aerobic conditioning. Speed drills contribute to improved endurance and fat-burning capacity. In a 2005 study published in the Journal of Applied Physiology, researchers showed that just two weeks of interval training doubled endurance levels in six of eight college-age athletes. Another study in a 2007 edition of the Journal of Applied Physiology showed that performing intervals of hard exercise (like speed drills) helps the body become better able to burn fat. In this Canadian study, eight women performing interval workouts over the course of two weeks increased the amount of fat they burned in an hour of moderate exercise by 36 percent. As an added bonus, these intervals helped increase the women’s oxygen efficiency by 13 percent.

Considerations

Choosing hill work or speed work really depends on your goals. A walker who is unable to run because of joint problems may find hill work a preferable way to increase the intensity of the workout as he can avoid the impact of running. Runners looking to improve their training for an outdoor race benefit from treadmill hill drills because it prepares them for outdoor terrains. Speed drills are appropriate for experienced runners looking to increase their overall running speed. Aspiring runners benefit from speed drills as it gives them an opportunity to ease the body into running without overdoing it and risking shin splints and extreme muscle soreness. Ideally, including both types of work in your running or walking workout will benefit your overall fitness level and help you achieve your goals. Regardless of the workout you choose, be sure to warm up and cool down appropriately, wear proper footwear and stretch.

Warning

High-speed intervals should not be performed every day. Even if you do not feel completely exhausted afterwards, speed work stresses the musculature of the body. Treat high-intensity speed intervals as you would strength training, and leave about 24 to 48 hours between sessions. Intense interval training that drives your heart rate up to 80 or 90 percent of maximum is inappropriate for people with cardiac conditions. Cross-training on and off of the treadmill will help you prevent injury in the long run.