Have you ever wondered what the real benefits are of using incline on your treadmill? Well, there are few reasons why you should try upping the incline before increasing your speed.
1. Your calorie burn skyrockets.
At 3 mph, increasing the incline from 0–10 percent will more than double your caloric burn!*
2. Your rate of perceived exertion (RPE) remains lower.
That’s fancy talk for saying that it basically feels easier for the same calorie burn rate, and who doesn’t like that?
3. Your glutes, hamstrings, and calves are the focus.
These muscles are notorious for being weaker than your quads, which are more dominant in downhill running. So not only are you working your booty, but you’re also correcting a natural imbalance (especially if you’re a female).
4. Your overall running will improve.
Everyone knows that the best runners in the world do hill work, and you are no exception. So if you’re looking to hit a new PR, don’t skimp on the incline!
While hills can be a bit tricky to find outside and winter months can keep you cooped up indoors, treadmills are the perfect solution to train for hills. Just bump that incline up and get ready to run your heart out!
To keep things manageable today, we’re going to break up some long hill climbs with some bodyweight exercises. Your legs and lungs will be screaming, but focus on putting your energy into the treadmill rounds. Take recovery as needed, but see how long it takes you to complete this brutal burner!
Today’s focus: Climbing Hills
Warm up: On equipment
30 seconds each: walk forward, march, butt kickers, skip, and walk backward.
ROUND 1: On equipment (Complete 1 time through)
¼ mile run†—5%
ROUND 2: Bodyweight (Complete 3 times through)
10 push-ups
15 triceps dips
ROUND 3: On equipment (Complete 1 time through)
¼ mile run—10%
ROUND 4: Bodyweight (Complete 3 times through)
15 supermans
10 reverse snow angels
ROUND 5: On equipment (Complete 1 time through)
½ mile run—5%
ROUND 6: Bodyweight (Complete 3 times through)
10 air squats
20 forward lunges
30 calf raises
ROUND 7: On equipment (Complete 1 time through)
½ mile run—10%
ROUND 8: Bodyweight (Complete 1 time through)
High plank until failure
Cool down: 3–5 minutes of your choice
You did it! Bravo, bravo! As one of the hardest workouts of this treadmill series, you should be proud of yourself. Hopefully you timed how long the workout took you so you have a place to start for improvement. This workout is a great one to repeat and can easily be done on the road in most hotel gyms, since all you need is a treadmill.
If you’ve missed any of the workouts, you can find the rest of the Treadmill Training series here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
*According to ACSM treadmill formulas.
†Walk if desired or needed.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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