When injury or access to mountain trails prevent you from doing hill training you can employ a treadmill, a weight vest and some creativity to garner an effective workout.
A previous post described doing Walking Hill Repeats on a treadmill while wearing a weight vest. In addition to this, try adding Sidewise Shuffle Hill Repeats and Backward Walking Hill Repeats.
My uphill walking pace is 4.5 MPH at 15% grade.
For uphill sidewise shuffle and backwards uphill walking, cut the speed in half. In my case I use 2.2 MPH.
Side Shuffle and Backward Walking pace may see slow, but try it. You will find side shuffling or walking backwards uphill at 2.2 MPH to be plenty challenging.
The Side Shuffle will build hip strength and stability. The Backward Walking will work the quads similar to downhill running.
In my experience, when doing the side shuffle, do not step over or cross over your legs like a karaoke step. That can lead to entanglements especially on a small treadmill.
Try these workout techniques if you are located in an area where there is no access to mountain trails or the weather and trail conditions prevent you from getting out. These workouts are also very low impact and can be a great alternative to preserve fitness when you are injured and can’t run.
If you are doing these maneuvers on a club or gym treadmill they may attract a bit of curiosity from others. Don’t be self-conscious, just ignore the attention of others.