Do you avoid hills when you are out running? Well, you should try and tackle the incline. Here are 5 reasons why:
- Running the incline, either on a hill or a treadmill, works your upper leg muscles more than running on flat ground. It also targets the backside, strengthening and toning the booty and the hamstrings.
- If you run inside on a treadmill you should know that for each one percent increase in the elevation angle requires four percent more energy, so the incline forces you to work harder. Make the most of your time on the treadmill and pump up the incline.
- Another selling point for running hills (if toning your fanny wasn't enough) is that the muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hill work enhances your speed by building strength. In other words, the benefits of running uphill translate to running flats.
- You should, however, be cautious about "hill work" if you have an injury in your calf or Achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.
- When running uphill, gaze up to where you're going, instead of looking down at your feet. Looking forward helps you keep your head up and maintain good posture. Take small steps while gradually increasing your speed until you're going as fast as you can at the top—raising the speed will make your muscles work harder.
Looking for tips on how to get down the other side of the hill? Check out: Learn to Love: Running Downhill.
Rupert Sanderson
GHD
Sebastian
I actually do run uphill on the treadmill twice a week with a program I printed out from fitSugar.com a while ago. I think it is really fun to do intervals by varying the inclination. I always find my 45min cardio go faster when I vary the inclination or speed as opposed to running at the same speed and inclination all the time. Give it a try it's fun!
1I am not an avid runner-YET-but I do go for nightly walks and three times a week I run up each hill I come to during my usual route. It's great because I do feel tighter in the upper leg and butt area and it gives me a little calorie burn boost.
2I love running hills! It makes my legs feel so strong. It's been so darn hot here for the past couple of months that I have not been able to run outside so I have been supplementing with the incline on the treadmill. Hopefully it will start to cool down some!!!
3Hey Fit! I just got back from my run and hopped on here while I hydrated. I wish I would have seen this before my run! I was runnin hills today and they SUCKED! It would have been nice to have this post in my head while truckin along. Oh well, I'll use it for motivation tomorrow! Thanks
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4I always run intervals with hills! great workout and burns so many cals in a short time!
5But want to know what I hate? People who go on the treadmill, put the incline up to max 15%, then HOLD ON to the front for dear life and believe they are still getting a workout! You should never put the incline up higher than you can handle without holding on for deal life! One girl has been doing this for the past 4 months at my gym, and I have not noticed any results on her, but I obviously cannot say anything to her. So many people are just so misinformed today.
I ran uphill and it kills my knees
6I hope walking on an incline is GREAT too cause thats what I do....
7I run uphill all the time becuz my neighborhood has a lot of hills!
8Walking on an incline is great on cardio machines as long as you don't hold on to the handles (kind of defeats the whole purpose)
9I've been running uphill for a few weeks now (along with biking uphill - eek!). I moved a few months ago to my new home in the mountains, and wouldn't you know it but our street is one big hill up from our house. It goes for miles and miles.
My legs are really firm, still waiting to lose the fat though. But you don't gain the weight overnight, so I guess you can't lose it overnight.
Right?
10on a treadmill i always set the incline to the max haha (then i get tired so easily.. hahahhaha)
11I do uphill daily.
12My calves are fabulous, like carved out of stone!
This, btw, has not made boot shopping easier.
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