Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.
To see the hill treadmill run, just read more.
| Time | Speed | Incline |
| 0:00-5:00 | 5.0 | 1.0 |
| 5:00-8:00 | 6:5 | 1.0 |
| 8:00-13:00 | 6.0 | 2.0 |
| 13:00-18:00 | 6.0 | 3.0 |
| 18:00-23:00 | 6.0 | 4.0 |
| 23:00-28:00 | 6.0 | 3.0 |
| 28:00-33:00 | 6.0 | 2.0 |
| 33:000-38:00 | 6.0 | 1.0 |
| 38:00-43:00 | 5.0 | 1.0 |
Kew Clothing
See by Chloe
Y-3
Ugh just did a treadmill hill workout yesterday since hills in Houston can be a bit hard to find. Worth it in the end but miserable during the run! Usually I just do hill intervals, 5-7x 2min hills going as fast as I can for the 2mins- it's killer- I go for a speed of at least 6.8mph.
1I was doing something similar that my trainer started me on, but one of my friends has since turned me on to the stair-climber (the one that looks like an escalator) for my endurance training days. I can run 4 miles no problem, but I do a half-hour on that that and I look like I just got of a pool and my butt hurts for days. My trainer approved.
2I've been working out on the treadmill for the past two months, incline at 15.0 to 4.5 and speed at 5.0 to 4.0 and now having ankle problems. I workout six days a week and now I'm stuck in the house because of my ankle. Please give me some advice on how to protect my ankle. I really need to continue to reach my weight goal.
Thanks
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