Treadmills are an invaluable training tool for walkers and runners. They offer you the chance to squeeze in your workout regardless of time of day or weather. Many treadmill users rarely vary their routine--sticking to steady state walks or runs on a flat belt that keep them in a relative comfort zone. Using the incline on the treadmill, however, offers multiple benefits.
Cardiovascular Intensity
An incline provides you with the ability to increase the cardiovascular challenge of your workout. Running or walking uphill requires more effort than flat terrains. For people who prefer walking to running, or find the impact of running aggravates joint problems, an incline offers a way to increase aerobic challenge without adding impact.
Calorie Expenditure
Running on an incline burns more calories than on a flat belt. A 150-lb. person burns about 130 calories in a half hour walking at 4 mph with no incline; increase the incline to 5 percent and that person will burn almost 230 calories. If you can sustain a 4 mph speed at an incline of 10 percent, you will burn nearly 330 calories in the same amount of time.
Outdoor Simulation
Setting your treadmill at an incline of between 1 and 3 percent helps you better simulate outdoor conditions. The slight incline makes up for the lack of wind resistance indoors and simulates the body leaning forward during outdoor runs writes Dr. Nicholas Romanov, Olympic running coach, on the PoseTech website. If you are preparing for a hilly race, but live in a flat area, you can simulate the course on the treadmill. You can run hills of any length and incline---most commercial treadmills reach 15 percent incline.
Running Efficiency
According to Rick Morris, author of Treadmill Training for Runners, hill running improves runners' efficiency and skill. It builds strength, mechanics, power and aerobic conditioning. If you try to maintain your flat road speed on the treadmill inclines, or perform hill sprints, you will work on your ability to sustain higher heart rate levels for longer periods of time. Over time, this type of training improves your ability to reach and sustain faster workouts.
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