Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.























Wednesday, February 6, 2013

Incline Training on The Treadmill

 

"It's a hill. Get over it." -Seen on the back of a runner's T-shirt
There are many benefits of hill training including the fact that it can strengthen the hamstrings, calves, buttocks and quadriceps. Sadly most runners seldom embrace hill training because it hurts. I have learned to enjoy feeling the burn when my quadriceps fire during the steep grades. Where I live it is flat, so in order to get good hill training in I have to do it on the treadmill.  I found the following incline training for the treadmill on Runner’s World.com and it has served me well through 5 full marathons. This training program is simple and easily modified. Set the speed at your own comfort level and the length of time in minutes at each incline level can be adjusted to your fitness level. Now get off the couch and go running!
Warmup
Time in minutes                 Incline
1                                      1
3                                      2
3                                      3
1                                      1
3                                      4
1                                      1
3                                      5
1                                      1
3                                      6
2                                      1
3                                      7
2                                      1
3                                      8
      2                                      1
3                                      9
2                                      1
5                                      3
5                                      4
Cooldown
 
What do you think of this incline training program? How often do you hill train?
 
Art 

2 comments:

  1. Sounds good Art! I actually get hill training every time i run where i live. Hahaha! I am surrounded by hills and it does help with races that have quite a few hills in them. I was really surprised at how good i felt when i ran an 8K in Va.Beach last summer! It actually felt easier than my normal runs in the valley. Bring on the hills!! Especially when you have no choice. Keep it up!!

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  2. Thanks AJ,
    Keep up the good work.
    Just don't let a cookie grab ya!
    Art

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