Incline Walking & Running: 7 Benefits (and 3 RISKS)

Walking and running are two of the most popular forms of exercise, and for good reason. Both activities are relatively easy to do and can be done almost anywhere.

However, many people don't realize that walking and running at an incline can also be an effective way to lose weight and tone muscle. One of the main benefits of running or walking on a treadmill is that it allows you to control the level of incline.

This means that you can incrementally increase the difficulty of your workout as your fitness level improves. In addition, studies have shown that running at an incline can help to target stubborn fat deposits, particularly in the glutes and thighs. As a result, people who incorporate incline training into their workout routine tend to see more noticeable results in terms of weight loss and fat loss.

In addition, the added challenge of incline training can also help to improve overall cardiovascular health and leg strength. So next time you hit the treadmill, consider cranking up the incline for a more effective workout.
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[AnnaJGora]

My daily routine - 42 years old.
- First 10 minutes: 15% incline and 5km/h.
- 20 minutes: 17% incline and 5.5km/h.
- 10 minutes: 18% incline and 5.5km/h.
- 10 minutes: 18% incline and 6km/h.
- 5 minutes: 18% incline and 5km/h.
- 3 minutes: 18% incline and 4km/h.
- Last 2 minutes: 18% incline and 2km/h.

[rxonmymind]

Never let your mind know what your body's going to do on a treadmill.
Some days I jog 1.5 miles then walk the rest for a total 3 mi. Then I have other days where I do incline intervals and 8% one lap and then I back down to 3.5% and throw in 300 feet "sprint's" (6mph).
My point is always mix it up and bring something new to the treadmill.

[drvenhrd]

I’m a stationary bike guy, now mixing it up with incline walking..starting with a 3/3 incline speed ration and will
Progress from there

[ryandeffley]

Incline walking is probably one of the most underrated forms of cardio there is. I would preach it as a religion if I could and it just torches fat off you. 💯

But the problem is most people hold onto the treadmill the whole time and only burn 30% of the cals they think they did. So the goal should be to go for 30 min+ on a steep incline (12-15%) at a brisk pace without holding on at all.

[JackieBlue]

I just started incline walking. I am at 2.5 speed and 3% incline. I also weight train. I am 61.

[michaelmoreluv]

4-5 incline with 3.5 speed power walk is a great workout for me

[gettoughtorough]

Your body burns fat going slow and carbs when fast. Once carbs run out the body burns muscle when ur going fast. Best for fat loss is sloww and steady 135bpm and doesn’t overt train

[catherinegrimes]

Next year I will have a free day at the Grand Canyon and plan to walk 3 miles into it and out of course. My training for it has been hampered by the rainy weather here in the UK.
Last week I bought a treadmill with a maximum elevation of 15%. I tried it out for the first time last night and started off at 1 KPH on the then gradually ramped it up to 5 KPH (3 MPH) at 15% to finish off my 1600m (1 mile) walk. I am fairly fit and didn't feel any aches so the plan is to do my next walk at 5 KPH at 15% for the whole mile. Then I hope to increase the training distance to 2 miles then 3. When I can comfortably do that, I will put on a backpack and will gradually increase the weight in order to simulate walking out of the Grand Canyon. This means that I can do the training in an hour and should be able to do it several times a week.

[You]

You should always stretch before you incline to prevent muscle soreness

[NNPMOO]

I use 15 incline 3kmh 25 minutes
last two minutes 20 incline and increase the speed around 3.6

[awfan]

Unfortunately I have illiotibial band syndrome. Only way I can run is with an incline of over 6 on a treadmill. Speed 7-8.

[linagauthier]

I'm a senior and it's been two years that i use my treadmill everyday for 20 minutes without incline . I just found out that i have hips osteoporosis. if i use incline on my treadmill would it help my bone mass for hips?

[Abcsdde]

%10 incline with 5.5 km/h is okay? Does it create any leg problem? 27-year old man tries to loose weight

[Abcsdde]

%10 incline with 5.5 km/h speed is okay? I’m 27-year old man tries to loose weight

[TheRealist_]

Best is 6.5-8.5 incline with 3.4 speed

[thalaivarsteve]

Can i continue inclined walking on treadmill with light knee pain ?

[GhMHM]

Walking, 7 and speed 2.5 and I love it, until I watched the end of your video😢 now I’m scared