What Incline to Run on Treadmill?

When running on a treadmill, finding the right incline can be the difference between a great workout and an uncomfortable one. The incline of the treadmill affects your stride length and the intensity of your workout. It can also help you to target different muscle groups in your legs. Understanding how to pick the right incline will ensure that you get the most out of every run. Learn What Incline to Run on Treadmill?

What Incline to Run on Treadmill?

How to Choose an Incline?

The first step in choosing an incline is determining what type of workout you want to do: speed, strength, or endurance. Each type of workout requires a different kind of incline. For a speed workout, you should choose an incline between 0-2%. This will allow you to maintain a faster pace without overexerting yourself. For strength training, pick an incline between 3-7%, which will help target different muscles in your legs and help build strength and power. Lastly, for endurance runs, choose an incline between 8-12%, which will make your run more challenging but will also help increase your stamina over time.

Benefits of Different Inclines

In addition to helping you reach your desired intensity level, different inclines on a treadmill offer other benefits as well. Running with no incline (0%) can be helpful if you’re new to running or just coming back from an injury as it allows for easy recovery while still getting some cardio in. Increasing the incline can also help strengthen different muscles in your legs such as your calves, quads, and glutes by forcing them to work harder than when running on flat terrain. You can even use intervals (alternating between flat sections and sections with high-level hills) for added intensity during long runs or when trying to push yourself further during shorter workouts.


No matter what type of workout you are doing or what level athlete you are, choosing the right inclination for your treadmill is essential for getting the most out of each session and achieving optimal results. Whether it’s building strength or improving speed and endurance, knowing how to select the correct slope can reduce strain on joints while still providing a challenging workout tailored specifically to your needs. By understanding how different levels of slope affect your body and using that knowledge to tailor each run accordingly, you’ll maximize every mile spent on the treadmill!

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