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Running on a treadmill is one of those fitness exercises that keeps you moving and sweating. And why wouldn’t it be? Even if you’re walking, it’s a great way to get your heart rate up.
Most treadmills come with an “incline” setting. But if you’re used to just pressing the “Quick Start” button and going through your usual routine, you might’ve never tried it. Walking or running on an incline creates a more intense workout and helps you burn more calories in the same amount of time.
Running on an incline treadmill can improve your speed on flat terrain—especially if you’re a serious runner. It strengthens your legs, prepares your body for longer sessions, and burns extra calories thanks to the added challenge of going uphill.
The Workout
The expert’s advice is to:
Do alternating 2-minute intervals: 2 minutes at a low incline followed by 2 minutes at a higher incline.
Another method is to increase the incline by 0.5% every minute or two until you reach the maximum setting. Run at the highest incline for 5 minutes, then gradually reduce it. This structure boosts performance and builds endurance.
Beginner Workout:
- Start with a speed of 3.5 mph (beginners) or 5.0 mph (advanced).
- Walk for 3 minutes at 4.0 mph.
- Run at 7.0 mph for 90 seconds.
- Sprint at 9.5 mph for 30 seconds.
- Repeat until 30 minutes are complete.
- Finish with a 3-minute jog to cool down.
Speed and Resistance Tip: Outdoor air resistance can increase running load by 2–10%. Simulate this by setting your treadmill incline to 1–2%. 1% incline is often ideal.
Form and Stride: A treadmill doesn’t challenge your balance like outdoor terrain. But some runners struggle with stride consistency on the moving belt. Keep your cadence around 85–95 steps per minute to maintain rhythm and avoid imbalances.
Workout Routine for Women
Here’s an incline treadmill routine tailored for women to boost cardiovascular fitness:
| Speed (mph) | Incline (%) | Time (Minutes) |
|---|---|---|
| 3.8 | 4 | 0:00–2:00 |
| 4.0 | 0 | 2:00–4:00 |
| 5.8 | 0 | 4:00–6:00 |
| 6.0 | 0 | 6:00–7:00 |
| 3.6 | 0 | 7:00–7:30 |
| 6.0 | 0 | 7:30–10:30 |
| 6.6 | 0 | 10:30–12:00 |
| 3.8 | 0 | 12:00–12:30 |
| 5.8 | 0 | 12:30–14:00 |
| 6.5 | 0 | 14:00–17:00 |
| 4.0 | 0 | 17:00–18:00 |
| 6.0 | 0 | 18:00–21:00 |
| 3.8 | 0 | 21:00–22:00 |
| 3.5 | 0 | 22:00–25:00 |
Common Mistakes While Walking
Don’t hold the handrails. Holding on makes you feel like you’re doing more than you are. If your arms are supporting your weight, your legs aren’t working as hard—and you burn fewer calories.
Also, avoid poor posture like slouching or looking down. As you get tired, these tendencies worsen, so be mindful of the following alignment tips:
- Keep shoulders back and chest open.
- Look forward—not down—to maintain a neutral spine.
- Let arms swing naturally to support momentum.
- Engage your core—imagine you’re wearing a corset.
Add Resistance
One way to amplify incline training is to wear a backpack filled with books—replicating the effect of hiking or trekking in the hills. You’re training your body to combat your own weight, similar to eccentric training.
Time To Set The Angle
So what are you waiting for? Hop on your treadmill, set the incline, and imagine yourself hiking a serene mountain trail.
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Last Updated: June 30th, 2014
Next Scheduled Update: Aug 30th, 2014
