Outdoor hill training is one of my favourite running workouts, although sometimes life gets in the way and I need to take my run indoors. Running hills on the treadmill does have some benefits as it allows the runner to easily change the incline from a short, steep hill to a long gradual incline depending on their specific goals or needs. For new runners treadmill hills are great as they can introduce hill training at an incline they feel comfortable, and progress any of the variables as they feel ready.

Whether outdoor or in, running hills requires the use of more muscles than running on flat surfaces, and forces a runner to expend more energy. Running uphill places different demands on a runner’s body, which can help to improve strength and running power. By taking your workout from a flat surface to a hill helps to strengthen the glutes, quads and calves, and improves stability and running performance while giving a high calorie burn.

Here are two of my favourite treadmill hill workouts:

Workout 1: The Pyramid

During this pyramid workout you add to the incline during each work interval, increasing the percentage to your workout max, then decrease at the same rate. The length of this workout can vary by adding an interval to either side of the pyramid or by taking it away. Remember what happens on the upside of the pyramid, must happen on the down.

Warm-up: 5-10 minutes

3 minute run 4% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 6% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 4% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes

Workout 2: The Ladder

Unlike the pyramid, where the intervals duration increases and decreases, in a ladder workout, you’re only headed up! Each interval is three minute of work and each minute you add to the incline .5%. During the two minute recovery you come back to the flat, and then on the next work interval you start running at the second incline of the previous interval.

Warm-up: 5-10 minutes

3 minute run 4, 4.5, 5% incline, 2 minute recovery at flat

3 minute run 4.5, 5, 5.5% incline, 2 minute recovery at flat

3 minute run 5, 5.5, 6% incline, 2 minute recovery at flat

3 minute run 5.5, 6, 6.5% incline, 2 minute recovery at flat

3 minute run 6, 6.5, 7% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes