I would say no. The benefit would be limited to what you can do on inclines and the impact on your flat ground training would be less.

Running is one of those activities where if you want to evolve a specific aspect of it, you just 'do more' of what you want to get better at. In other words, the benefits a runner gets from the different (running related) training options available to them is only going to evolve that immediate aspect of the runner's ability.

For example, if you want to be able to run for a long time with tons of endurance, run long slow miles. If you want to have energy available for bursts of speed (say, for an Xterra type event)? Do tempo / speed work. Finally, if you want to get up those hills faster, run more hills and inclines.

That would be why cross-training (strength training, Yoga, swimming, etc.) is necessary to make you a better-rounded athlete.

I would say yes. Absolutely. Coaches have used hills as a form of speed work for runners for years. Hills build strength and strength will enable you to run faster on the flats. Don't take my word for it, just try it. The proof is in the pudding

quote:<HR>Originally posted by Sapphire20216:
Does running at inclines make you faster on flat ground?<HR>

True. There is a higher aerobic cost to running uphill. Also running uphill builds lots of muscle strength.

If you are asking specifically if you should run all your runs on an inclined treadmill I think the answer then becomes quite complicated.

Southern Man

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We're on a road to nowhere. Come on along.

Its not really that running up hills or down hills makes you faster, they just make you stronger which in turn makes you faster. so i guess, yes it does make you faster.

Yes but beware. I have been running with treadmill at 1% incline to mirror outside running. This hasn't really made me faster. It makes running outside more manageable but to really get the benefit of inclines I think I need to get the grade up to 5% or more and do intervals up and down hills.

Running Times

Pete Pfitzinger:

"1) Increased leg turnover will improve your acceleration and speed on the flat. Sprinters have used downhill running to improve leg speed for over 30 years. Your maximal stride rate is controlled by your neuromuscular system, and as with any other skill, quick leg turnover is best achieved through practice. Downhill training teaches your nervous system to let you run fast.

2) Improved downhill running performance. I remember running next to Bill Rodgers in many races over the years and watching helplessly as he ran away on the downhills. Bill was a great natural downhill runner, but he made downhills his personal lethal weapon by honing that skill during training. You can also gain an edge by improving your technique and confidence running downhill.

3) Reduced delayed-onset muscle soreness (DOMS). When running hard downhill, your muscles work eccentrically to resist the force of gravity, which causes microscopic damage to the muscle fibers and surrounding connective tissue. This leads to inflammation and muscle soreness that can last up to five days. Fortunately, training on downhills protects your muscles from subsequent damage and muscle soreness. The muscles don?t just repair, but are actually better able to handle future eccentric loading because of structural adaptations within the muscle. A session of downhill running every two to three weeks should be enough to maintain those adaptations."

quote:<HR>Originally posted by Diesel88:
Yes, they include hill runs....to improve the runner's ability to RUN HILLS which was the point of my response.

The effect on flat ground running - which is what the OP asked - is not as high.

<HR>

Track athletes run hills. Up and down. At least, they do if they are interested in improving or acheiving any kind of competitive level.

Yes - running inclines makes you faster on flat ground, (and on the track.)