Many runners dread going up the hill. Hill running hurts and it makes you lose breath. It's like the hill wants to eat you alive and suck the air out of your lungs. Yes, they may have divine benefits, but hills are tough.
Hill running hurts because it requires more energy. You use more muscle fibers, and the muscles get tired faster. But, this type of training is extremely beneficial and with that goal in mind you must accept and win the challenge.
So what are the main benefits of hill training?
- Hills improve your speed. Specialists confirm that this exercise is the most effective when it comes to improving speed.
- Running uphill strengthens the calves, glutes, hips flexors, hamstrings and the Achilles tendons.
- You burn more calories than when you run on a flat surface.
- You improve your aerobic and anaerobic capabilities. This means you will run easier on flat surfaces.
- Plus hill running is known to reduce the risks of injuries.
Now let me tell you secret I've learned from experience. Hills are scary at the beginning, but when you run over them week after week, they become easier. And the results are amazing.
If you are like me, and you don't have a hill near you to use as training base, choose the treadmill as an alternative. Hill workouts on treadmills are equally effective. Plus, the treadmill can prepare your body for the actual hills you must face outdoors or in a race.
Next is a hill treadmill workout recommended by Jeff Galloway, from Runner's World:
Warm Up: minimum 3 minutes (the more the better)
Workout:
After warm-??up, change incline to 2% and run for 1 minute.
Next, change incline to 4% for another minute.
Then decrease to 0% incline and run at a slow pace for 1 minute.
For the next 2 minutes increase incline to 4%.
Next decrease incline to 0% and run at a slower pace for 1 minute.
Repeat the last 2 steps as many times as you can.
Cool Down
Decrease your speed at a level you can catch you breath, and continue for minimum 3 minutes.
During this exercise, the speed you select depends on your fitness level. It doesn't sound that difficult, right?
This was my first hill workout done on the treadmill. I found it easy and inspirational. And yes, results are seen from the second day.
In time, I started to use the preset Hills Intervals found in treadmills' consoles, and so I decided to increase the exercises' difficulty. The preset workouts I enjoy doing the most are found in the Smooth Treadmills because there are 12 incline intensity levels to choose from (1 is the easiest, and 12 is the toughest).
I usually do a level 5 workout, that goes like this:
Preset Duration: 24 minutes (with the note that the default duration can be edited from the beginning).
Warm Up: 2 minutes (by default). But you can run more, if you need do
Segment one: incline — 4%, duration – 2 minutes, speed — 2.0 mph
Segment two: incline – 8%, duration – 2 minutes, speed — 3.2 mph
Keep in mind these tips to make your hill workout more efficient:
- Look ahead, not at your feet.
– Keep your hands lose, not fists.
– Keep the interval short. Specialists confirm that short hill intervals have the maximum effect, with minimum injury risks.
– Remember that repetition decreases difficulty.
Happy running!
If you are interested in trying treadmill hill workouts, and you don't have your treadmill yet, take a look at RunReviews Smooth treadmills reviews.
Tags: cardio featured running
Anna Ursu started running 5 years ago and this helped her improve her health and lifestyle in unexpected ways. At the beginning running was just a curiosity. Now she is addicted to this sport and she can not see her life without it. Her workout routine includes running on treadmills most of the time, mainly because it is convenient. But in time, as she started testing treadmills for RunReviews.com, she discovered that treadmills come also with advantages..
Through her work she wants to help people discover the benefits of running, no matter what workout type they prefer. In the end, the purpose of a runner must be to run, and have fun. The rest of a runner's story will write itself.
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