While winter is still in full force in most of the country, even some dedicated runners could be inclined to take their workout inside on a treadmill.
And while using the buttons on the machine to up your speed may feel like a revelation, the ones you should actually be paying attention to are the ones marked "incline."
According to Running.com, a setting of 1.0 incline is the equivalent of running outside, so that should really be your baseline. And then it's time to challenge yourself.
"Whether outdoors or in, running hills requires the use of more muscle than running on flat surfaces, forcing the runner to use more energy, and helping to improve strength and running power,"says Heather Gardner, who runs physical fitness site Run Soul Cycle.
Gardner says taking your workout to a hill will help strengthen the glutes, quads and calves, and also improve stability and running performance, while giving you a high calorie burn.
"Running hills allows the runner to control their own workout by easily changing the incline from a long gradual hill to a short, steep incline depending on the runner’s specific goals or needs," says Gardner. She notes new runners can also use the treadmill to just start hill training, giving them the ability to control the slope and increase it when they're ready.
Gardner put together three of her favourite treadmill hill workouts for us for everyone from the novice to the expert. Have a treadmill workout of your own you love? Let us know about it in the comments below.
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
Warm-up: 5-10 minutes
2 minute run 1% incline, 2 minute recovery at flat
2 minute run 2% incline, 2 minute recovery at flat
2 minute run 3% incline, 2 minute recovery at flat
2 minute run 4% incline, 2 minute recovery at flat
2 minute run 5% incline, 2 minute recovery at flat
Cool-down: 5-10 minutes
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
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