Is there a way to simulate hill running on the flat?

Question

I've been preparing for road events recently and each one has what I would deem a major ascent/descent.  I know ideally, to condition yourself, you need to incorporate a hill into runs occasionally, however that isn't really possible considering all local routes I've seen are relatively flat in comparison.

Does anyone have any methods that simulate and condition my body to deal with climbs easier as currently I feel that any incline takes more out of me than it really should (and consequentially holds back personal improvements), that does not involve treadmills (as I do not personally enjoy them)?

cirestan · Accepted Answer

Nothing is better than the real thing.  The only thing better than a jacked up treadmill is the real thing.

With that disclaimer, there are a couple things you can do. 

Stairs at a stadium.

Bungee cords.  With a friend, hook yourselves together and have one person leading and the other person trailing.  Keep tension on the bungee.  The person in the lead will be simulating going up a hill, the person in the rear will be simulating going down.

Your best option would be to go somewhere, anywhere, that has a hill, and do repeats up and down it.  Don't worry about mileage, do your mileage somewhere else.  Just do hill repeats as a workout.

When going up hills take shorter, quicker strides, lift your knees higher and lean slightly into the hill.

Anonymous · Answer

Other than using an incline treadmill nothing else would really get close to proper hill running.  The reason you say running up hills at the moment takes it out of you could be because of the psychological impact the look of the hill looks. When doing any running my self I change the speed so when going up an incline run slower and make up for the slower speed on flat or downhill, any incline even slight take it slower.

Adam D · Answer

If you don't have a hill available, don't worry about it.

Condition for a faster race than you plan to run, and let your conditioning take care of it.  You don't do hill repeats to prepare for the hill within a course, you do hill repeats early in a program to improve your leg strength.  While this may help you, it isn't strictly necessary.  If you are working hard in other areas of your training, your conditioning will carry you over the few hills you encounter within your races.

? · Answer

I run with an incline of 0.5 to a million.0 for my straightforward or stable tread runs. The incline leans your physique forward and mimics the forward lean of out of doors working. The shin difficulty feels like overuse. possibly have some days off. Ice your shin after your runs and stretch your decrease legs. wish you soreness disappears rapidly.

Harriet The Spy · Answer

Find yourself a clear path or road that is straight - jog backwards - sounds corney, but it works

Trending News

Is there a way to simulate hill running on the flat?

5 Answers