Treadmill with Incline Training

Raising the speed level on the treadmill can be a natural tendency as you improve. But, instead of just going faster, you should challenge yourself by increasing the incline.

Studies have shown that treadmill with incline workouts can significantly raise the muscle activity of your run, even when you just raise it just a few degrees. 

The treadmill is a safe and convenient way to get your miles in, especially if you are forced to deal with brutal winters. Running on an incline can also help to strengthen your upper body muscles which will help you run faster with more power.


Kicking it Up a Notch

You can look at the uphill runs as a form of interval training which has been proven to make you stronger and burn more calories than a slower pace routine.

Even though going out for a normal run can do a good job of unloading calories, it isn't comparable to the number you burn on an incline run. 

treadmill with incline workout

Treadmill Settings

The incline you set is usually measured as a percentage.To simulate the intensity of running outdoors (wind resistance) taken into consideration, you should run with the treadmills incline set at 1-2%.

A woman that weighs 130 pounds will burn approximately 270 calories when running a 10-minute mile. With a 5 percent incline, she would burn almost 50% more!!!


Treadmill with Incline Workout

Warm Up: Start your treadmill with incline workout with a five-minute jog on a level surface to get the heart pumping and your legs ready.

Exercise Instructions:

  • Raise the incline level to 4 percent and run for two minutes.
  • Reduce the incline level to 2 percent and run for two minutes.

  • Raise the incline level to 6 percent and run for two minutes.
  • Reduce the incline level to 2 percent and run for two minutes.

  • Raise the incline level to 8 percent and run for two minutes
  • Reduce the incline level to 4 percent and run for two minutes

  • Raise the incline level to 10 percent and run for two minutes
  • Reduce the incline level to 4 percent and run for two minutes
  • Raise the incline level to 12 percent and run for two minutes

  • Cool down:  Lower the incline to zero and do a slow jog for five minutes


Please feel free to adjust the times and levels to meet your fitness and/or weight loss goals. You will find this to be a good addition to your running program.



Benefits of Treadmill with Incline Workouts

  • Mixing up your treadmill running workouts will keep things interesting and hopefully alleviate any boredom.

  • Training on a treadmill is a lower impact form of running that will put less stress on your muscles and joints.

  • Running on an incline can stretch and lengthen your calf muscles. They won't get bigger, just more productive.

  • The extra intensity will spike your metabolic rate to burn a significant number of extra calories. 
  • Incline running will increase the oxygen capacity of your lungs which will improve both your stamina and blood circulation.

  •  Incline training can really get your heart pumping to burn an amazing amount of extra calories and tone your lower body with lean slimming muscle.



Other pages that might interest you:



I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum



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