When you step on a treadmill, you face a common choice: is incline or speed better on a treadmill for your goals? The answer isn’t the same for everyone, as each setting offers unique benefits. This guide will help you understand the difference so you can make the most of your workout time.
Is Incline Or Speed Better On A Treadmill
It’s not about one being universally better. It’s about which is better for you right now. Your fitness goals, current level, and any injuries determine the best pick. Let’s break down what each one does.
What Increasing Speed Does For You
Turning up the speed makes you run or walk faster on a flat surface. This primarily targets your cardiovascular system and leg muscles in a specific way.
- Boosts Calorie Burn: Higher speed directly increases intensity, leading to a higher calorie burn per minute.
- Improves Running Economy: It helps you become a more efficient runner at faster paces, which is great for race training.
- Builds Power & Speed: It trains your fast-twitch muscle fibers, enhancing your sprinting ability and leg turnover.
- Time-Efficient: You can achieve a high-intensity workout in a shorter amount of time.
What Increasing Incline Does For You
Adding incline simulates walking or running uphill. This changes the muscles you emphasize and the nature of the effort.
- Builds Leg Strength & Endurance: It targets your glutes, hamstrings, and calves more than flat running.
- Increases Calorie Burn with Less Impact: You can get your heart rate up high without the pounding of fast running, which is easier on your joints.
- Mimics Real-World Terrain: Training on an incline prepares you for hiking or outdoor running on hills.
- Engages Your Core: Maintaining posture on a steep incline requires more core stabilization.
How to Choose Based on Your Goal
Now, let’s match the setting to what you want to achieve. This is where you can make a smart plan.
Goal: Weight Loss & Calorie Burn
Both are excellent, but they work in different ways. For maximum calorie burn, combining them is often best.
- High-Intensity Interval Training (HIIT): Use speed for short, all-out sprints (30 sec) followed by recovery walks. This burns tons of calories during and after your workout.
- Steady-State Incline: A brisk walk at a 5-10% incline for 30+ minutes provides a strong, sustainable calorie burn with low joint stress.
Goal: Building Muscle & Strength
Incline is your clear winner here. Speed builds some muscle, but resistance is key for growth.
- Set the incline to 5% or higher.
- Use a slower speed that allows you to maintain good form.
- Focus on feeling the contraction in your glutes and hamstrings with every step. You might even add walking lunges on a steep incline.
Goal: Training for a Race (5K, Marathon)
Speed is crucial for hitting pace goals. However, strategic incline training is vital for strength.
- Do most of your runs at your goal pace on a flat (0-1%) setting.
- Add one weekly hill workout (using incline) to build strength.
- Practice a slight incline (1-2%) to simulate outdoor wind resistance, which some experts recomend.
Goal: Low-Impact Joint Health
Incline is generally the safer and more effective option. It elevates your heart rate without high-speed impact.
- Avoid high-speed running if you have knee or ankle concerns.
- Opt for a power walk at a 3-8% incline.
- You’ll still get a great cardio workout while being kind to your joints.
A Sample Weekly Treadmill Plan
Here’s a balanced weekly schedule that incorporates both speed and incline effectively.
- Monday (Speed Intervals): 5 min warm-up walk. Alternate 1 min fast run (challenging pace) with 2 min recovery walk. Repeat 6 times. 5 min cool-down.
- Wednesday (Incline Strength): 5 min warm-up. Walk or jog at a 4% incline for 20 minutes. Every 5 minutes, increase the incline by 2% for 1 minute. 5 min cool-down.
- Friday (Mixed Endurance): 5 min warm-up. 25 minutes at a steady, moderate pace with the incline set at 2%. Focus on consistency.
- Saturday (Active Recovery): 20-minute easy walk at a 3% incline. Keep the conversation easy.
Common Mistakes to Avoid
Knowing what not to do is just as important. Here’s a few pitfalls that can hinder your progress or cause injury.
Holding Onto the Handrails
Leaning on the handrails, especially on an incline, reduces the workout’s effectiveness. It lowers your calorie burn and takes weight off your legs. Use them for balance only, not for support.
Increasing Both Too Quickly
Don’t jump to high speed and high incline at the same time. Your body needs to adapt. Focus on mastering one variable per workout. For example, do a high-incline day at a slow speed, or a high-speed day at a low incline.
Ignoring Your Form
On an incline, avoid leaning too far forward or backward. Try to keep you’re torso upright. At high speeds, don’t overstride. Aim for a quick, light footstep underneath your body.
Safety Tips Before You Start
Always prioritize safety to make sure your workouts are sustainable.
- Start with a 5-minute warm-up at a slow pace and zero incline.
- Use the safety clip. If you trip, it will stop the treadmill.
- Look forward, not down at your feet, to maintain balance.
- Stay hydrated, even during shorter workouts.
FAQ: Your Treadmill Questions Answered
Is walking on an incline better than running?
It depends. Incline walking can match the intensity of running with less impact. For joint health or beginners, it’s often better. For pure speed and running performance, running is nessecary.
What’s a good incline to start with?
Begin with a 2-3% incline. It’s enough to feel a difference without being overwhelming. Gradually add 0.5-1% each week as you get stronger.
Can I use incline and speed together?
Absolutely. Combining them creates a highly effective workout. Just be cautious not to increase both at once if you’re new. Try a moderate speed (like a brisk walk) with a moderate incline (5%) for a solid challenge.
Which burns more fat: speed or incline?
Higher intensity generally burns more calories, which can contribute to fat loss. A high-speed interval session may burn more total calories than a steady incline walk. However, the incline walk may burn a slightly higher percentage of calories from fat during the session. The most important factor for fat loss is consistency and total calories burned over time.
Ultimately, the best treadmill workout uses both incline and speed strategically. Listen to your body, align your settings with your goals, and you’ll see great results. Remember to mix it up to keep your routine engaging and your body challenged.