rolling hills on the treadmill

We don’t all get the pleasure of having hills in our hometown like San Francisco does, which though I’m sure would get tiring verryy quickly, would be helpful when you’re in training mode. The hill training portion of my schedule officially kicks off this week. My runs in NJ have included a few hills, but I’ll need to start getting serious for the Boston route. Next month I’ll start taking trips out so I can practice the actual path.

In the meantime, I found a treadmill workout to help with today’s workout (3 uphills, 1 downhill). This is based on my modifications:

Time Speed Incline
0:00-5:00 5.7 1.0
5:00-8:00 6.5 1.0
8:00-13:00 6.0 3.0
13:00-15:00 6.5 1.0
15:00-18:00 6.0 4.0
18:00-20:00 6.5 1.0
20:00-23:00 6.0 5.0
23:00-25:00 6.5 1.0
25:00-28:00 6.0 -3.0
28:00-30:00 5.7 1.0

You may notice I have the -3.0 decline. I don’t know how I never realized, but the treadmills at my gym have negative inclines, something I wish I had known sooner. I’m still going to need to figure out the correct speed and incline for myself. Open to suggestions!

But if you don’t have this option, I read in Runners World this month to do lunges and squats to mimic the effect of running downhill. So after my workout (because I wasn’t sure if my downhill was good enough), I did two sets of 15 lunges on each side and then 20 squats. I did normal up-down squats, but a lot of forums suggest to do jumping squats so I’ll try that next time.

How do you practice downhill runs? Do you prefer to do long or short hill sprints?


6 responses to “rolling hills on the treadmill

  1. I never considered a downhill run before, it’s always been a 3 minute warm up at 5% and then 25 mins at 7% with a 2 minute cool down back at 5% :)

    • Oh man, maybe you can do some long hill workouts for me then! Haha, no I think I agree. The last time I worked with small hills I got upset that by the time I felt like I was flying I had to stop. I’ll have to learn to love the burn.

  2. Wow totally didn’t know about negative declines on treadmills. Our coach for Dana-Farber actually said even running on a 0.0 incline is almost just as good as downhill training, because your quads take more of an impact!

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