You signed up for a race with a tough elevation profile—rolling hills, long climbs, maybe even a mountain or two.
There’s just one problem: you live in pancake-flat terrain. So how do you train for a hilly race when there are no hills in sight?
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1. Make the Treadmill Your Training Partner
Modern treadmills let you adjust the incline to simulate elevation changes. A structured hill workout on a treadmill can closely mimic the feel—and effort—of outdoor climbs. It’s one of the most effective tools you have if you’re training on flat ground.
2. Use Course-Specific Simulations
If you’re racing a known course, try to replicate the specific hills you’ll face. That’s where apps like RunBetter come in, allowing you to simulate real race elevation profiles from any treadmill, any gym, any location.
In fact, it’s this exact issue—living in a flat city but running a hilly race course—that gave co-founder Nicole Mann the idea for the app. You can read her story here.
3. Train with Resistance
Even without a hill, you can simulate the effect of one. Try:
- Incline walking or power hiking on a treadmill
- Resistance band exercises targeting glutes and hamstrings
- Weighted vest walks or stair workouts
4. Focus on Strength Training
Hill running demands strong posterior chain muscles—glutes, hamstrings, calves, and core. Incorporate strength moves like:
- Step-ups and lunges
- Single-leg squats
- Deadlifts and bridges
5. Embrace the Wind
If you live somewhere flat but windy, use that to your advantage. Running into the wind can simulate the extra effort required for climbing. Try running intervals into the wind for strength, and with the wind at your back for turnover speed.
Training for hills without hills is totally doable—you just need the right tools and strategies. Embrace treadmill incline, build strength, and use tech to your advantage. On race day, you’ll be ready for the ups, downs, and everything in between.