Running with your treadmill on the incline setting makes for a harder, more efficient workout, which may lead to increased muscle mass. The incline treadmill is a great alternative for runners to use during the winter. It's also a useful machine for those who prefer to exercise inside. It's also low-impact, so it's beneficial for people with joint problems. Talk to your doctor about starting a treadmill running program.
Effects
Running uphill uses 9 percent more muscle with each stride than exercising at the same relative intensity on level ground, according to a 1997 study in the Journal of Applied Physiology. Using an incline treadmill has a similar effect. Because using an incline treadmill is more intense than running on level ground, your muscles will get a harder workout, so you will likely build muscle mass. The areas you may see increased mass include the hamstrings, quads, glutes and calves.
Mechanism
When running on a level surface, the tendons typically provide an energy boost. Running on an incline requires more force, in part because you will have less distance between your foot and the ground, causing less of an energy boost from the tendons. Running uphill requires that more muscle fibers are recruited and fatigued. During muscle recovery, growth factors --- or hormones --- stimulate satellite cells to produce gains in the muscle fiber size.
Percent
Most incline treadmills are capable of increasing incline range from 0.5 to 12 percent. Setting the incline to approximately 1 to 2 percent is roughly equal to running outside, because when you run outside you encounter wind resistance. Each 1 percent increase in the incline on your treadmill requires 4 percent more energy. Vary the incline on your treadmill to get the best workout. Consider an interval workout, ranging from 5 to 10 percent incline. Your treadmill may also have a setting for a "hill" workout, which varies the incline to simulate running on rolling hills.
Tips
Warm up with five to 10 minutes of walking or jogging before each workout. If you use the incline treadmill in the winter to prepare for running hills in the summer, gradually transition to running hills during the spring. Start with one run a week outside, then eventually make at least half of your workouts occur outdoors. If you're concerned about your leg muscles getting too bulky, alternate incline running with running on a level surface.
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