Running

4 treadmill hill workouts to keep you strong until spring

With winter running season still in full swing across Canada, icy paths and slippery trails can make every step of your outdoor run feel like a gamble. Instead of risking a wipeout, why not take your training indoors? These hill-focused workouts will not only keep you upright but also help you build power and endurance. All you need is a treadmill, a great playlist and a willingness to embrace the grind.

With all of these workouts, feel free to adjust the incline or interval length to make the workout more accessible to you. Find a sweet spot where you can maintain consistent hard effort, from start to finish, in the more challenging intervals.

Rolling hills 

This workout mimics rolling terrain, strengthening your legs and lungs without overwhelming you.

Warm up by running slowly at a one per cent incline for five to 10 minutes.

The workout: Alternate between two minutes at a five per cent incline and two minutes at a one per cent incline. Start at a moderate pace and increase speed slightly for each incline interval.

Cool down with an easy jog at a one per cent incline for five to 10 minutes.

tired runner on treadmill

Power climb repeats

Power climbs build explosive strength and mental toughness for long, steep trails.

Warm up with five minutes of easy running at a one per cent incline.

The workout: Run for 90 seconds at a 10 per cent incline at a hard but sustainable effort, then walk or jog for two minutes at a one per cent incline. Repeat eight times. (If a 10 per cent incline feels too steep, adjust until you can maintain 90 seconds of consistent effort.)

Cool down with five minutes of walking or very easy running.

Sweaty woman running on treadmill

Pyramid intervals

This gradual incline variation pushes you to find your rhythm and maintain form under changing demands.

Warm up with five minutes of easy running at a one per cent incline.

The workout: Increase the incline by two per cent every minute, starting at two per cent and peaking at 12 per cent, while maintaining a steady pace. Once you reach the peak, decrease the incline by two per cent per minute.

Cool down with easy running for five minutes at a one per cent incline.

treadmill runner

The long climb session

Long climbs simulate sustained uphill efforts, building endurance for extended ascents.

Warm up with 10 minutes of easy running at a two per cent incline.

The workout: Set the incline to eight per cent and run for 10 minutes at a steady, manageable pace. Recover with five minutes of easy running at 1 per cent. Repeat three times.

Cool down with a five-minute walk at a one per cent incline.

Make sure to follow any of these challenging workouts with a day of easy running or rest.




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