Running hills on the treadmill is excellent for building strength and endurance, and increasing your aerobic capacity. Short bursts, known as intervals, can help take your training and racing to another level. Treadmills are also great for those cold, rainy and snowy days when running outside would be downright miserable.
Instructions
Directions
1. On a 0% to 1% incline, warm up running for five to 10 minutes.
2. Using the incline button, increase the grade to 3% to 5%. If you are a beginner or new to running on the treadmill, start at the lower gradient and run for two to four minutes. If you are more advanced, you can increase the time to five to 10 minutes. As you increase the grade, lower the treadmill speed to a point where you wouldn't be able to hold a conversation, but you could still spit out a sentence.
3. At the end of your hill interval, bring the incline back down to 0% to 1%, and run at this incline to recover for approximately four to five minutes.
4. Repeat the hill interval. If during the first interval, you found it to be too easy, you can increase the incline or speed. If you found the first interval too difficult or found your form starting to go, you can lower your speed, the incline or the duration of the interval.
5. A complete workout should include four sets of hill intervals. Make sure to do a five-minute cool down at a 0$ to 1% gradient.
Tags: five minutes, first interval, hill interval, increase grade