You may have noticed that I have been doing most of my runs on the treadmill lately. As much as I like running outside, the treadmill has just been so convenient this winter. The one problem is that I really haven’t been running any hills this when I use the treadmill. Finally, last week I created this treadmill hill workout to finally get in a few hills on my run.
I knew that if I made it too intense or long that I would probably back out of doing it. I wanted something short and sweet as I adjusted to running hills on the treadmill. This workout can easily be adjusted based on how many intervals you want to do. I started with 3 and will likely increase each time I do this workout. Obviously, you can adjust the incline to whatever is appropriate for your fitness. However, this is not a very long workout so it’s important to remind yourself to try to make it challenging.
Remember to always start with a warm up and end with a cool down. During the hill intervals, increase to a little faster than an easy run pace. You want the intervals to be challenging but the incline will already make this part of the run feel harder. Also, these are longer intervals so you want to be sure to choose a pace at which you can still maintain proper form throughout the run.
The Lazy Runner’s Short and Sweet Treadmill Hill Workout
1 mile warm up
.3 mile 4% incline
.1 mile flat
.3 mile 5% incline
.1 mile flat
.3 mile 6% incline
1 mile cool down
This workout is 3.1 miles the way it was written, but as I said you can easily make it longer, or even shorter if needed.
The treadmill is a great way to run hills if you live in a flat area. It also gives you control over the incline and distance of the hills so you can do specific workouts based on your training goals. Right now, I am just trying to ease back into running hills and also adjust to doing them on the treadmill.
Hills are a challenging but important part of running. If you are lazy about running hills like me, give this workout a try and you’ll see that running hills on the treadmill is not so bad.
[Tweet “Have you been avoiding hills lately? Try this short and sweet treadmill hill workout! @milebymilerun #hills”]
Do you run hills regularly?
Ever do hill repeats on the treadmill?
Do you prefer specific hill workouts or just including hills routes in your run?