Challenge Yourself With Treadmill Hill Workouts

Injury Prevention

With every uphill a runner encounters, there is always a downhill. According to Cox, running down a hill is much more demanding on a runner's body, and can cause injuries. Customize hills on a treadmill to avoid the wear and tear of downhill running.

More: 6 Common Running Injuries to Avoid

Here are three hill workouts to try on a treadmill. Make sure to warm-up and cool down by running for 5 to 10 minutes at an easy, comfortable pace.

1. The Pyramid

Start with your pace relatively easy and try to maintain the same pace as the incline increases, resulting in increased effort up the hills.

  1. 1 mile at 2-percent incline
  2. .75 mile at 3-percent incline
  3. .5 mile at 4-percent incline
  4. .25 mile at 5-percent incline
  5. .5 mile at 4-percent incline
  6. .75 mile at 3-percent incline
  7. 1 mile at 2-percent incline

2. Hill Intervals

Shorter, steeper hills at a faster pace (about 5K pace.)

  1. Warm up for 10 minutes
  2. Run 5 to 10 reps x 90 seconds at 4-percent incline (Start with 5 reps and work up to 10 as you progress) Recover for 2 minutes at an easy pace between reps
  3. Cool down for 10 minutes

3. Long Climbs

Best for longer distance training (half marathon and up) to build endurance (and mental toughness.)

  1. Warm up for 10 minutes
  2. 20 minutes at 5-percent incline
  3. 10 minutes at 1-percent incline
  4. 20 minute at 5-percent incline
  5. Cool down for 10 minutes

More: 4 Boredom-Busting Treadmill Workouts You Haven't Tried

Active logo Sign up for your next race.

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM