How to Run Hills on a Treadmill

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