Jogging at an incline forces your body to mimic the running done in sprinting rather than long-distance flat jogging. Sprinters press down with toes, raising knees for short, powerful strides while distance runners generate momentum with long, glides using a heel-to-toe step. As a result, incline jogging not only helps burn more calories per hour, it helps improve flat jogging pace. Using proper form reduces the chance of injury. Consult your doctor before starting a new jogging program if you have pre-existing injuries or medical conditions.
Step 1
Stretch before you jog. Loosen the quadriceps, hamstrings and calves to prepare your legs. Also twist your torso and shoulders to keep a relaxed upper body while running.
Step 2
Choose a course that allows you to jog on a flat surface for the first five minutes to give your body and muscles the opportunity to warm up. Treadmills offer specific incline settings while outdoor courses are not as easily controlled. Whichever you decide to use, know your course to properly prepare yourself for it.
Step 3
Start at a mild incline if possible. This might be a 1 percent incline on a treadmill.
Step 4
Shorten your stride as you increase the incline. Transitioning adjusts going from a heel-to-toe stride into a toe push. As the incline steepens, raise your knees with each step to give yourself the height needed for each step.
Step 5
Alternate inclines with flat running as an interval-training option. The flat portions will be easier, allowing recovery before hitting another hill or incline interval where you push yourself again.
Tips and Warnings
- Incorporate incline workouts once a week to improve flat jogging performance.
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