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Jul 1, 2008 6:46 PM by
lenzlaw
24 posts since
Jun 5, 2008
Jun 30, 2008 11:28 AM
Hill Work??
I live in Eastern NC and it is relatively flat where I run. I realize that hills are missing from my training. I was wondering if anyone has any suggestions regarding using a treadmill to do some sort of hill work? Also, it is not practical for me to drive to find a place to run. I have many loops and paths around my home that are perfect but there are no hills anywhere. I have a handy treadmill for the days I can't get outside for whatever reason. I would love some advice or ideas to get some hills into my runs. Thanks!!!
Joy
109 posts since
May 2, 2008
You may want to try the Runner's World website. They have had some video/articles on treadmill workouts that may help you.
24 posts since
Jun 5, 2008
2.
Jul 1, 2008 3:08 PM
in response to: KrisMCM
Re: Hill Work??
Thanks for the response. I have seen a few articles at Runner's World regarding treadmill work. I guess that is sort of what I've already been doing once a week. I wanted to see if anyone had any real life suggestions that worked good for them. Wishing I had more hills around here to build speed and endurance. Thanks again for the help!
3,119 posts since
Jan 18, 2008
Something as simple as a highway ramp leading to an overpass can work. Of course, there may not be one convenient (and safe). Someone else suggested a parking garage with a long enough ramp, again if such a thing exists in your neighborhood.
Len
2,128 posts since
Aug 21, 2007
4.
Jul 1, 2008 4:45 PM
in response to: lenzlaw
Re: Hill Work??
What is considered a hill?
I have a .15-mile strip in my regular run that is an uphill grade that just kills me, but it's not what I would consider a hill, I guess. It goes up 45 feet in .15 miles according to mapmyrun.com. Can I call that my "hill" and run up and down it, or back and forth anyway?
892 posts since
Dec 14, 2007
How about running up stairs?
3,119 posts since
Jan 18, 2008
What is considered a hill?
I have a .15-mile strip in my regular run that is an uphill grade that just kills me, but it's not what I would consider a hill, I guess. It goes up 45 feet in .15 miles according to mapmyrun.com. Can I call that my "hill" and run up and down it, or back and forth anyway?
Actually, yes, that's enough to get a decent hill workout. The hills I use are about 1/8 mile long, though I don't know the exact rise, it's probably in the 40 - 50 foot range.
Steps I hadn't thought of. I don't know how that would compare with the "standard" hill workout. Shorter and steeper, for sure.
2,128 posts since
Aug 21, 2007
7.
Jul 1, 2008 5:06 PM
in response to: lenzlaw
Re: Hill Work??
I have a .15-mile strip in my regular run that is an uphill grade that just kills me, but it's not what I would consider a hill, I guess. It goes up 45 feet in .15 miles according to mapmyrun.com. Can I call that my "hill" and run up and down it, or back and forth anyway?
Actually, yes, that's enough to get a decent hill workout. The hills I use are about 1/8 mile long, though I don't know the exact rise, it's probably in the 40 - 50 foot range.
Cool! I've been hill training and didn't even know it!
24 posts since
Jun 5, 2008
8.
Jul 1, 2008 6:33 PM
in response to: lenzlaw
Re: Hill Work??
Thanks Len~
The parking garage made me chuckle! I live in a pretty small town with definately no parking garage. I wish...but no. I never even thought of an on-ramp. I just wish my terrain was less flat. I have lived in Virginia and remember every path is pretty much going to have hills. It is flat city all around me. I could go to a track and do some stair work. I don't know how that compairs but I am sure it would help in some way. Thanks for the help everyone.
351 posts since
Oct 16, 2007
45 feet in .15 miles?????
Good grief. I guess I've been overdoing it like during that 10K last week with one hill being 110 feet in about .1 miles. I do sprints in front of my house where it rises about 30' in 80 yards or so.
As for steps, try slowly walking up a few flights. Not fast, slow. You might be shocked at how hard it is and though your breath will not be quickly labored, your heart rate will increase notably.
Do well.
3,119 posts since
Jan 18, 2008
On most roads they try to hold the slope to 6% or maybe 8%. Obviously not always possible. 8% over .1 mile would be about 42 feet, so 110 feet is very steep, about 21%.
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