- Is it important to add incline running to your training regimen? Very simply put – absolutely. In the past, I have not been a fan of incline running and primarily prefer to run smooth flat surfaces. Quite honestly, I did not like downhill running even more. It was not until I started training for the 80 mile Illinois River to River Relay that I learned the importance of incline running and the beneficial impact it has on training. So what are the benefits of incline running?
Increase endurance and stamina
Intermittently add hills (or incline on your treadmill) to your training and you will be amazed at how much endurance and stamina you will gain and the short amount of time it will take. Then, when you are ready to run your regular flat route, you should notice how much easier the run is for you. Once you have built up enough endurance, you should find it easier to extend your running distance. Running uphill requires you to breathe harder. Breathing harder will increase your lung capacity so you can get more oxygen to your muscles faster, which will help you to be a more efficient runner. In addition to strengthened leg muscles from the more arduous effort required for uphill running, your arms will have to move more vigorously. People naturally coordinate upper and lower body movements during rhythmic tasks. Stronger and faster upper limb movement results in stronger and faster lower limb movement. You will be stronger and faster when you run on a flat surface because of training your arms to move with more force when running uphill.
Increase speed
Stamina and strength will naturally increase speed. Incline running will yield improved strength in your leg muscles. Although your hamstrings certainly work when you run uphill, your quadriceps and calves work more, and therefore reap more of the strengthening results. Your calves are responsible for flexing your ankles, and your ankles need to flex even more when running on an incline. The extra work done by your calves results in more calf strength and overall improved speed. Downhill running engages your lower abdomen muscles and works your quads, which will also increase speed. According to Men’s Health “Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground.”
Burn calories
Running uphill will burn more calories. Your body requires more energy to run uphill than it does on a flat surface, therefore, creating higher calorie burn. When you run uphill, you are working against gravity, propelling forward on an incline and naturally using your body weight as resistance. Your leg muscles have to work harder to drive your movement so you are using more energy. The steeper the hill is that you choose to run, the more effort you will exert and the more calories you will burn.
Running has many health benefits that extend beyond the realm of physical fitness. Running helps to prevent disease, improve your health, stimulate weight loss, relieve stress and lift your spirits. When you incorporate hill work in your runs, whether running outside or using the incline button on a treadmill, you will realize even more benefits. Uphill running builds stronger leg muscles, burns more calories and improves your overall level of fitness.
From my own personal experience, I know incline running isn’t exactly something you look forward to as a runner, but add it to you training schedule once a week and I firmly believe you will notice a drastic change in your overall fitness level.
#RunToSucceed, #RivertoRiverRelay, #InclineRunning
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