If you’ve ever hopped on a treadmill, you’ve probably wondered about the incline settings. What is the average incline on a treadmill, and how should you use it? Understanding this can help you get a better, safer workout that mimics outdoor running.
What Is The Average Incline On A Treadmill
Most standard home and gym treadmills offer an incline range from 0% to 15%. The average incline used by most people during a typical workout, however, is much lower. While the machine can go high, most walkers and runners stick between a 1% and 3% incline for steady-state cardio. This slight angle is often recommended to offset the lack of wind resistance indoors and better simulate flat ground running outside.
Why Treadmill Incline Matters for Your Workout
Using incline isn’t just about making things harder. It has specific benefits that flat running doesn’t provide. A slight incline can lead to better form, as it encourages a mid-foot strike and prevents you from leaning to far forward. It also activates different muscle groups, like your glutes, hamstrings, and calves, more intensely.
- Burns More Calories: Even a small incline increases the energy you expend compared to walking or running on a completely flat surface.
- Builds Strength: It’s like adding hill training to your routine without needing to find a hill. This builds lower body strength and endurance.
- Reduces Joint Impact: Contrary to what some think, a slight incline (1-3%) can reduce strain on your knees and hips compared to a completely flat belt, as it changes your stride.
- Improves Cardiovascular Fitness: Your heart and lungs have to work harder to overcome gravity, boosting your cardio capacity.
Finding the Right Incline for Your Goals
Your ideal incline depends entirely on what you want to acheive. Here’s a simple breakdown of common goals and the incline settings that can help.
For Walking and General Fitness
If you’re walking for health or weight loss, start with a 1% to 3% incline. This is the sweet spot for making your walk effective without causing excessive fatigue. A 0% incline is essentially like walking on a flat, moving surface, which doesn’t engage your muscles as much.
- Begin your walk at 0% for a 3-5 minute warm-up.
- Increase to a 2% incline for the main portion of your walk (20-30 minutes).
- Alternate: Every 5 minutes, increase to a 4-5% incline for 1-2 minutes to add intensity.
- Return to 0% for a 3-5 minute cool-down.
For Running and Endurance Training
Runners often use a 1% incline as the default “flat road” setting to account for the lack of air resistance. For endurance building, maintaining a 1-2% incline for long runs is common. Interval training with varied inclines is also highly effective.
- Steady Run: Set to 1% and run at your normal pace.
- Hill Intervals: After warming up, run for 2 minutes at a 5-7% incline, then recover for 2 minutes at 1%. Repeat 5-7 times.
- Strength Build: Incorporate a longer segment (e.g., 10 minutes) at a 3-4% incline in the middle of your run.
For High-Intensity Interval Training (HIIT)
HIIT workouts use steep inclines for short bursts. The average incline during a HIIT session might jump between very high and low numbers quickly. Safety is key here—never run at high speeds on a high incline.
- Warm up at a 0% incline for 5 minutes.
- Set the incline to 8-10% and walk at a brisk pace for 60 seconds.
- Lower the incline to 2% and jog or walk slowly for 90 seconds of recovery.
- Repeat the cycle 6-10 times.
Common Mistakes to Avoid with Treadmill Incline
Using the incline feature incorrectly can lead to discomfort or even injury. Watch out for these common errors.
- Holding the Handrails Leaned Forward: This defeats the purpose, reducing the work your legs do and can strain your back. Use a light touch for balance only.
- Setting the Incline Too High Too Fast: Jumping to a 10% incline without building up can strain your achilles tendons and calves. Always progress gradually.
- Running at High Speed on High Incline: This is a major risk for falling or pulling a muscle. Increase incline OR speed, not both at the same time drastically.
- Never Changing the Incline: Sticking at 0% all the time means your missing out on the benefits and your body adapts, leading to plateaus.
How to Simulate Outdoor Running Conditions
Many runners find treadmill running easier, partly because the belt assists leg turnover and there’s no wind. To make your indoor run match an outdoor effort, follow these tips.
First, always set your treadmill to at least a 1% incline. Studies suggest this closely matches the energy cost of running on a flat surface outside. If your training for a hilly race, you need to incorporate specific incline workouts that mimic the course profile. Don’t forget that mental aspect—watching a video of a trail or listening to motivating music can help.
Safety Tips for Using Incline
Always start with a warm-up at a zero or low incline to get your muscles ready. Pay attention to your body’s signals; sharp pain means you should stop. Ensure you have good footwear with proper support, as incline work puts different pressures on your feet. Finally, use the safety clip. If you lose your balance, it will stop the treadmill immediately.
FAQ About Treadmill Incline
Is 0% incline on a treadmill good?
A 0% incline is fine for warm-ups, cool-downs, or recovery intervals. For your main workout, adding a slight incline is generally more beneficial and realistic.
What does 12 incline on treadmill mean?
It means the treadmill bed is raised to a 12% grade. This is a very steep hill, where you rise 12 feet for every 100 feet you travel horizontally. It’s suitable for walking or very slow, strength-focused strides.
What is a good incline to lose weight?
A moderate incline of 3-5% at a brisk walking pace is excellent for fat burning. It raises your heart rate without the joint impact of running, allowing you to sustain the activity longer.
Is walking on an incline better than running?
It depends on your goals and joints. Incline walking can burn similar calories to running with less impact on your knees and shins. It’s a fantastic alternative if your prone to running injuries.
How high should my incline be?
For most people, a 1-3% incline is a sustainable, effective range for regular workouts. Reserve higher inclines for shorter intervals to build strength and avoid overtraining.
Remember, the “average” incline is what works for your fitness level and goals. Start low, listen to your body, and gradually challenge yourself to use this powerful feature. It’s one of the best tools on the machine to keep your workouts engaging and effective over time.