Treadmill Thursday - Hills on the "Mill"

YAY!  Week one of Treadmill Thursday, [Jamoosh, please try and contain yourself].

Now, you may not know it but every [every] treadmill comes with a "see results faster" button.  They are standard issue.  Press "this" button and you are guaranteed faster results, more fat burning [= better abs as per Petra's comment, love her], crank up your fitness level, enhances running economy & strengthen the legs.

This fabulous button is simply labeled, "incline".

Yes, it's easy to understand why this is the case.  A recent study at the University of Georgia found that uphill running activates nearly 10% more muscle per stride than running on a flat surface.  I know, I know, duh, Emz.  However, when it comes to treadmill running, if you are NOT pushing up the incline to 1% [hill workout or not] - congrats, you just completed your run ----- "down hill".

A 1% incline is ALWAYS needed just to try and replicate the energy requirements of running outdoors.

Now indoor hill training - that a whole other load of fun.  With treadmill training, it's as easy as pushing that fancy button. 

Here's two options for you to try.
[side note - I never listen to music or watch TV until after I have warmed up {one mile}.  I think this is important especially with all the tools we may or may not use to keep us from getting "bored" on treadmill runs.  It's important [as with any running - in or out] to tune into our BODIES during this warm up phase.....any pains, tightness, etc].

Opening workout:

Yes, this is conservative but all "first" should be, right?

1.  4 X 3minutes at 10k speed at a 4% incline
     3 minute recovery jog at 1%
     **over time you can..**
     [work up to 7-8 intervals with a 30-60 second recovery]
     [increase treadmill speed - - don't make major changes immediately.  If you
     were running at a 7.0 try running at a 7.2]

No, a 4% hill doesn't push your leg muscles to the limit - - but again, you can work up to a 8-10% incline over time.


Go hard approach:

Form is important [always].  I find it, even more important as the incline gets higher.
Try and remain as perpendicular to the treadmill as possible [yes, you will be leaning slightly forward].  Arms should be straight forward/straight back - - - - - no Irish jig' arms.

2.  An 8-11% incline which last anywhere from 30-60 seconds.
     2-3 minute recovery periods at a 2% incline
     Pace?  You will need to determine this yourself.  Push yourself but make sure your form is good throughout.  There's No point running a 10% incline at a 7.5mph pace if your form sucks.  It shouldn't feel comfortable or enjoyable - so push yourself!
Eventually, you can do as many as 18 reps X 45 second intervals or 14 x 60 second repetitions per workout.

Now just as with many races . . . . the 1/4 mile FLAT stretch of road which follows the hill [up or down] can be hell.  I heard a fellow marathoner say in Prescott last May, "the hill doesn't hurt me but the recovery from the hill does".   I didn't understand his point then [mile 6] but I sure did by mile 14.  For this reason, I have learned to stay focused during the "recovery" portions.  Check posture, form, arms, core during these mindful minutes.

Closing argument: [heee hee hee] If you are great on "mill hills" you will be DYNO-MITE on the roads.  Says ME.

Is it Friday yet? ;)