Hill running

imagymrat
imagymrat Posts: 862 Member
edited September 2024 in Fitness and Exercise
Did you know you burn about 40 percent more calories running up hills than you do on flat ground? Running on a flat surface burns around 270 calories in 30 minutes, but take it uphill and you can burn about 375. Not only is it a great calorie burner but it sculpts and tones your lower body. You will strengthen your bum, thighs, calf muscles as well. It will also increase your stamina and endurance and improve yoruu fitness level and even your running technique ( it conditions you to use less oxygen to run at a faster pace). It's a high intensity workout to say the least, I wouldn't do it more then 2x's a week. All you need is a moderately steep hill that's around a half mile from bottom to top, you can also use the incline on the treadmill at around 8 percent grade. As far as your speed goes give it your all :sad: ..when your a the top a slow jog back down :bigsmile: zigzag your jaunt down the hill to save a little on the joints. Once at the bottom of the hill, jog in place for 15 to catch your breathe, then head on back up again for your next sprint. If you're running on a hill that isn't long enough to allow you a 1.5 minute sprint and a 3 min downhill jog, then you need to increase the number of intervals to equal the same time. ( It should take you twice as long to jog slowly down the hill as it did for you to sprint up it)

Here's a 30 minute plan for you to get you started

Warm up on a flat surface for about 5-6 minutes at an easy walk.
Uphill, 30 seconds, sprint
Downhill, 1 minute, easy jog
Uphill, 1 minute, sprint
Downhill, 2 mintutes, easy jog
Uphill, 1.5 minutes, sprint
Downhill, 3 minutes, easy jog
Uphill, 1.5 minutes, sprint
Downhill, 3 minutes, easy jog
Uphill, 1 mintue, sprint
Downhill, 2 minutes, easy jog
Uphill, 30 seconds, sprint
Downhill, 1 minute, easy jog
Cool down, flat surface/walk, slow jog, 5-6 minutes.

Replies

  • bloblynda
    bloblynda Posts: 99 Member
    I know it's good for you, but boy does it hurt the lungs, Living where I do, if I want to run outside I have to run uphill; I have no choice. But good 30 minute plan - I shall try that and zigzaging downhill. Thanks :happy:
  • antiadipose
    antiadipose Posts: 447
    bump!!! i always throw in hills on the treadmill throughout my runs. esp during "my rest walk" like in between miles ill walk up hill.
    but im gna follow these instructions .. thank u!
  • Vanessa1977
    Vanessa1977 Posts: 101
    My neighborhhod is very hilly, I go up and down each street instead of doing the loop around, this allows me to alternate the incline, up a street is uphill, down a street is pacing myself. I'm not at the running stage but when I get there I hope to incorporate your suggestions.

    Thanks for sharing

    I find walking on a treadmill to be terribly boring, but with Maine winters it is sometimes necessary.
  • pmaria10
    pmaria10 Posts: 784 Member
    great info! bump
  • raymj61
    raymj61 Posts: 142
    Hills are brutal. I ran them when I was much younger. It's great for your glutes and hammies. Im not ready for hills yet but, this is good info, you've outlined it well. Maybe in another month I'll be ready to tackle hills.
  • skywalker
    skywalker Posts: 1,533
    I no longer have any fear of cycling uphill, but running is still a challenge for me and I do want to improve. Thanks for the tip.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I just do hill sprints. Probably only 15 seconds sprint up a steepish hill. Will start with jogging back down to the bottom but end up walking as I get stuffed. 10-15 and I am DEAD! :P
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