The question: On the treadmill, I always try to set my incline above a flat road, because the zero percent incline often seems effortless. But when I opt for the higher incline, I can't run as fast or as long. Which is the better workout?
The expert: Susan Paul, exercise physiologist and program director for Track Shack Foundation in Orlando
The answer: If you're training for a specific kind of race, that might affect the answer here. But generally speaking, both running uphill and running on a flat road are important, says Paul.
Including hills can have major strengthening benefits, she says. Running on an incline engages different parts of your muscle fibers, like your upper hamstrings, and targets your glutes more than a flat run. And since running uphill is more intense, your heart rate increases faster. You also burn more calories in less time, since you're engaging large muscle groups like those glutes.
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On the other hand, running on flat ground for longer periods of time helps you build endurance and mental toughness, says Paul. Plus, if you run longer at a slower pace, it's possible that you would burn the same number of calories as you would doing a shorter, more intense run on an incline, she says.
So, you can probably sense where we're going here: Rather than stick to one or the other, you should mix your exercise routine up with both shorter hill workouts and longer flat runs, says Paul. That will help you vary the muscle groups you use and can make you less prone to injuries, she says. She suggests incorporating a shorter hill workout once a week and using flat road runs the rest of the time.
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Outdoor Running Deets
You're an outdoor runner? Then you should look for runnable hills in your area that are a quarter of a mile to a half of a mile long. Since this range makes for a very gradual hill, you'll be able to engage your muscles without putting yourself at risk for injury, says Paul. "Even hills that don't look that high might be what you need to increase your strength," she says.
Treadmill Running Deets
If you're a treadmill runner, first off, consider a two percent incline your flat road. Since the belt on the treadmill helps boost your leg turnover rate, adding a two percent incline makes a run on the treadmill more comparable to a run on an actual flat road, says Paul. Then, to find an incline on the treadmill that will engage your muscles without slowing you down too much, warm up at that level and then start working your way up incline-wise until you feel like you would need to slow down if you went any higher, says Paul. Over time, you can try to increase the length of time you run at that incline and eventually kick the incline up a notch.
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No matter your path of choice, there are a few things to be aware of when it comes to running hills. Number one: You might want to avoid running on an incline if you have issues with your Achilles tendon, says Paul. This is because running uphill works your calf muscles much more than a flat road, and tight calves can pull on your Achilles. Even if you don't have an Achilles injury, it's important to stretch your calves really well post-workout to prevent injuries. If you're running outdoors, be careful not to "slap" your feet down as you run downhill, says Paul—staying in control of your form will help you avoid shin splints. If you're getting your hill workouts in via treadmill, stay towards the front of the machine so you don't fly off the back—Paul says she's seen it before.
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