After years of hating the treadmill, trudging through inclement weather to avoid the dreadful machine at all costs – I got one.

Granted, my husband and I didn’t go out of our way to purchase or find a treadmill. Instead, we ended up with a new to us treadmill that has seen its fair share of use. While the machine may be a few years old, it is in great condition and functions perfectly for everything I need it to do.

And despite years of complaining, I must admit that I’ve already been enjoying the convenience of running inside while watching tv as opposed to battling the frigid air with a million layers.

Treadmill workouts are a convenient way to fit in a run.

As my body slowly acclimates to the machine I’ve dreaded for years, my mind is taking a bit longer to catch up. That mental block still remains in tact, and I find myself struggling to complete much more than 3 miles on the treadmill – despite the fact that just a few months ago I’d run six times that distance without much of a second thought.

With each treadmill workout that I complete, I’m feeling more confident with the machine and looking forward to incorporating some treadmill runs among the mix during marathon training.

Related: Boredom Busting Treadmill Workouts for Runners

I will likely never be able to complete a long run on the treadmill (and if you’re one of those runners who can complete marathon training runs on the treadmill in the winter – please tell me you’re secret!?). But that’s not to say it can’t be put to use for shorter runs.

Incorporating treadmill workouts is a great way to enhance your training plan.

A great way to make use of the treadmill is to incorporate a few workouts. While many runners willingly hop on the treadmill to complete a structured speed session, it never gets quite as much popularity for hills.

However, contrary to popular belief, the treadmill is a great tool to use to incorporate hill training into your regular running routine.

Related: Hill Training: Why, How and 3 Workouts for Runners

Even if you live in a hilly area, it can sometime be difficult to measure the length or frequency of hills as you trudge up and down continuously throughout your run. And if you live in a relatively flat area, it may be difficult to find any challenging hills that will do the trick.

No matter where you live, it is likely that there is a treadmill nearby. This machine makes it so easy to structure a hill workout – something that rarely occurs naturally outdoors.

You can gain power quickly with treadmill hill workouts.

On the treadmill, you’re able to designate the rate of incline as well as the speed at which you run and the length of time spent with each incline. The higher the percentage of incline, the steeper the hill.

If you’re anything like me, you understand the satisfaction of fitting in a really solid workout in as little time as possible. Below is one of my favorite hill workouts for the treadmill – and it takes just 35 minutes. Each hill varies in incline and time, and is always followed by a recovery period on flat ground.

The goal of this hill workout on the treadmill is to run at a comfortable pace and focus on increasing and decreasing effort with the change in incline. Rather than trying to incorporate speed and hills at the same time, this treadmill hill workout focuses on just one element – incline.

Try this 35 Minute Treadmill Hill Workout the next time you venture to the gym or your own workout room. Focusing on the frequent changes throughout the workout will make time fly by!

35 Minute Treadmill Hill Workout

Warm Up:

• 5 minutes @ 0% incline

Hill #1:

• 3 minutes @ 1% incline
• 2 minutes @ 0% incline

Hill #2:

• 4 minutes @ 2% incline
• 1 minute @ 0% incline

Hill #3:

• 3 minutes @ 3% incline
• 2 minutes @ 0% incline

Hill #4:

• 4 minutes @ 4% incline
• 1 minute @ 0% incline

Hill #5:

• 3 minutes @ 3% incline
• 2 minutes @ 1.5% incline

Cool Down:

• 5 minutes @ 0% incline

Hill workouts are packed with benefits for runners – whether you’re training for your first 5k or fiftieth marathon. These hill workouts help strengthen muscles that can easily become inactive on flat ground, such as your glutes.

As you power up each hill, your body is really benefitting from speed work in disguise. This treadmill hill workout will help you become stronger, both mentally and physically.

Try this hill workout on the treadmill next time you’re running indoors!

More running workout ideas:

• The Best 3 Running Workouts to Increase Your Speed
• Hill Training: Why, How and 3 Workouts for Runners
• How to Do Interval Running on the Treadmill