Incline training is growing in popularity, and for good reason! More fitness enthusiasts are focusing more on training methods that have a lower impact on the body. Research is pointing toward more alternative methods that decrease the likelihood of injury. Incline treadmill training is a great solution. Take a look below at 8 reasons why incline training should be included in your running workouts.
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- Uphill running activates 9% more muscle with each stride compared with exercising at the same relative intensity on level ground.
- Walking at 3 mph on an incline of 12% yields the same heart rate as running at 6 mph on a flat surface.
- Incline training increases your endurance and speed.
- Incline training on a treadmill can also prevent shin splints.
- Incline treadmill running targets your thighs, calves, and butt.
- Running up a 5% incline on a treadmill burns about 100 more calories than running on a flat surface.
- Walking on an incline increases your heart rate, improving your cardiovascular fitness.
- Sprinting up an incline can boost your metabolism for hours after your workout.
Extra Tips For Incline Training Success
Start with a good warm-up: Move at a moderate pace for 5 minutes, allowing the body to get warm and loose.
Don’t overdo it right away: Hill climbing is hard and you’ll need to go slower so you can maintain your pace for a specific duration of time. Slow down the speed, take wider steps, and do walking lunges to tone your but and thighs.
Stick to the right uphill walking form: Your posture is really important. A straight back, long neck, and relaxed shoulder. Lean forward slightly but do not round the back.
Use handrails sparingly: The handrails are there for you when you’re beat. But holding the handrails can lead to slouching and lost effort. Let go of the handles and pump your arms. Using your upper body while running tones your biceps, triceps, shoulders, and core.
Don’t forget your cool-down: After every workout, including an incline focused workout, spend time allowing your heart rate to come down with an active rest period.
Give These Incline Training Routines A Try!
Walking Incline Workout
00:00-03:00 – 1.5% incline at 3.5 mph. Three-minute warm-up.
03:01-06:00 – 1.5% incline at 3.5 mph. Wide stance walking to activate inner thighs.
06:01-07:00 – 6% incline at 4.5 mph. Fast incline walk.
07:01-08:00 – 6% incline at 3 mph. Fast incline walk.
08:01-09:00 – 6% incline at 4.5 mph. Fast incline walk.
09:01-10:00 – 6% incline at 3 mph. Fast incline walk.
10:01-11:00 – 6% incline at 4.5 mph. Fast incline walk.
11:01-12:00 – 6% incline at 3 mph. Fast incline walk.
12:01-13:00 – 6% incline at 4.5 mph. Fast incline walk.
13:01-14:00 – 6% incline at 3 mph. Fast incline walk.
14:01-16:00 – Max incline at 3 mph. Forward uphill walking.
16:01-18:00 – Max incline at 2 mph. Backward uphill walking.
18:01-20:00 – Max incline at 3 mph. Forward uphill walking.
20:01-22:00 – Max incline at 2 mph. Backward uphill walking.
22:01-24:00 – Max incline at 3mph. Side shuffle right leg front.
24:01-26:00 – Max incline at 3 mph. Side shuffle left leg front.
26:01-28:00 – Max incline at 3mph. Side shuffle right leg front.
28:01-30:00 – Max incline at 3 mph. Side shuffle left leg front.
30:01-35:00 – 0% incline at 3 mph. Five-minute cooldown.
Running Incline Workout
00:00-03:00 – 1.5% incline at 3.5 mph. Warm-up.
03:01-04:00 – 3% incline at 4 mph. Warm-up.
04:01-04:20 – 5% incline at 8 mph. Hill Sprint.
04:21-04:30 – 6% incline at 3 mph. Active Rest.
04:31-04:50 – 5% incline at 8 mph. Hill Sprint.
04:51-05:00 – 6% incline at 3 mph. Active Rest.
05:01-05:20 – 5% incline at 8 mph. Hill Sprint.
05:21-05:30 – 6% incline at 3 mph. Active Rest.
05:31-05:50 – 5% incline at 8 mph. Hill Sprint.
05:51-06:00 – 6% incline at 3 mph. Active Rest.
06:01-06:20 – 5% incline at 8 mph. Hill Sprint.
06:21-06:30 – 6% incline at 3 mph. Active Rest.
06:31-06:50 – 5% incline at 8 mph. Hill Sprint.
06:51-07:00 – 6% incline at 3 mph. Active Rest.
07:01-07:20 – 5% incline at 8 mph. Hill Sprint.
07:21-07:30 – 6% incline at 3 mph. Active Rest.
07:31-07:50 – 5% incline at 8 mph. Hill Sprint.
07:51-08:00 – 6% incline at 3 mph. Active Rest.
08:01-12:00 – 0% incline at 3 mph. Four-minute cooldown.
Incline Trainers Have A Massive Incline Range
Standard home treadmills have an a standard range of incline abilities: 0% to 10%, 0% to 12%, 0% to 15%, and -3% to 15%.
A fifteen percent incline range is difficult but higher incline ranges can be achieved with the NordicTrack Incline treadmill series. These treadmills are unique with a -6% to 40% incline range. These treadmills range in price from $3,999 to $1,999. At a 40% incline, you can burn almost five times the calories walking at the same speed as on a flat surface.