Treadmill Training for Hills
Why would anyone consider treadmill training for hills?
Here are some of my favorite reasons:
- Recovery from injury
- Meeting specific goals
- Controlled environment
- Local terrain
Let me take a few minutes to examine each of these reasons or excuses for treadmill training for hills.
First of all is recovery from injury. I myself am currently in this group. About a month ago I went for a hike with some 18-20 year old guys I know, and we ascended Mount Royal in Frisco CO. It was fun, but then they all decided to run down and I, like an old man in denial, decided to keep up with them. I did set a PR, but part of that is that I rarely run down, deciding instead (wisely) to preserve my knees.
So now, yeah, my knees are thrashed. I took a few weeks off, tried to get back into running, but the trails I can get to easily are all up and down, and the downhill was killing me. My knees would never recover on those trails, so I’ll be doing some treadmill training for hills.
Why? The steady incline allows me to set vertical goals without having to endure the descent. This will allow me to maintain some mileage while giving my knees a chance to heal.
Second advantage to treadmill training for hills is that it facilitates meeting specific goals. If you have a goal that includes speeds, or elevation gains, or heart rate, it’s a lot easier to measure, monitor, and track on a treadmill. Need to go 3.0 miles at 5%? Just set it and forget it on the treadmill.
If your goal also includes a heart rate, such as with Anaerobic Threshold Training ARTICLE HERE you can set the watch up in view and then adjust your speed up and down to maintain your heart rate in the prescribed zone. That’s a lot harder to do outside.
Third, it’s a controlled environment. You can wear whatever you want, the incline can be as steady or varied as you want, the speed can be anything you want. There is a bathroom just down the hall. You can refill your water or supplement bottles all you want.
Fourth, is weather. Treadmill training for hills avoids a lot of the complications of the weather and time. When it comes right down to it, if you want to practice being completely and totally soaked and frozen, with sheets of ice on your pants, then it’s probably a lot of fun to go do that outside. But you can’t promise that you will be able to maintain your pace, distance, heart rate, or any of your other goals while struggling for survival.
Fifth is time. This is a big deal for a lot of people. Sometimes that awesome hill climb route is an hour or more away, You can’t really justify taking that much time out of your day when there is a treadmill in your own home, your own apartment complex, or the gym on the way to work.
Sixth, is local terrain. There are a lot of people who have contacted me with the sad fact that there are no hills in their area. There is a lot to be said for running 5 miles at 6% incline. You can’t really duplicate that experience with stadium running, which really does use very different muscles. For hiking that would be great, but not for running. Some people advocate hill repeats on a 50′ hill, if you have access to one. That might work great for sprint training, but it doesn’t quite duplicate that same type of endurance that 5 miles at 6% does. Treadmill training for hills solves that problem in a very handy, easy to find, easy to use method.
How to use treadmill training for hills
Vertical training protocols are the main focus of my book “Summit Success: Training for Hiking, Mountaineering, and Peak Bagging” and I really suggest you get one if you’re serious about planning a program around vertical goals. It takes you from “the couch” to nearly 4,000′ of vertical per week over a 16 week period, which I feel is a worthy goal for most anyone who is not used to hills.
- Amazon Kindle – CLICK HERE
- Amazon Paperback – CLICK HERE
While the book is specific to hiking, the goal charts include vertical and horizontal goals that you can also achieve through increasing the speed on the treadmill while running on it. That also means you can spend less time on the treadmill, since you’ll be moving twice or more as fast. In my own training I use a similar set of protocols.
Here is a sample of a treadmill training chart as used in the manual, adjusted for 4% inclination, rather than the goal incline of 15% used for hiking:
|Target Weekly Vertical Ft||1,130||1,255||1,395||1,550|
|Weekly Miles at 4%||5.349||5.943||6.604||7.338|
|Incline Miles Per Session (x4)||1.337||1.486||1.651||1.834|
As you can see, if you’re a runner it’s really easy to get these miles in every week. If you’re a beginning runner it shouldn’t be too hard either.
I wanted to introduce you to the idea of treadmill training for hills, and give you a few of the best reasons for doing it. I also wanted to show you an example training goal chart, modified for running from my training manual.
In an upcoming article I will explain how to adjust all the charts in the manual for running, rather than hiking, and talk a little bit about using VAM for training goals.
VAM is the abbreviation for the Italian term velocità ascensionale media, translated in English to mean “average ascent speed” or “mean ascent velocity”, but usually referred to as VAM. — WIKI
Thanks, and let me know if there are any questions or things I did not explain adequately.