As a runner, you know that running is an excellent form of exercise that can help you burn calories, improve cardiovascular fitness, and reduce your risk of chronic diseases.
Strengthen your lower body and boost your cardio with our proven treadmill incline walks workout strategies!
However, incorporating cross-training exercises like treadmill incline walking into your workout routine can help to improve your running performance and prevent injury. In this article, we’ll explore the benefits of treadmill incline walking for runners and provide some tips for getting started.
| Key Takeaway | Explanation |
|---|---|
| 1. Cross-Training for Runners | Treadmill incline walks are a great form of cross-training for runners, offering a low-impact workout that can improve overall fitness and reduce the risk of injury. |
| 2. Improves Cardiovascular Endurance | The added resistance and incline can improve cardiovascular endurance, making it a great workout for overall fitness. |
| 3. Increases Caloric Burn | The added resistance and incline can increase the caloric burn, making it a great workout for weight loss. |
| 4. Improves Leg Strength | Incline treadmill walks can improve leg strength, specifically targeting the quadriceps, hamstrings, and glutes. |
| 5. Low Impact Exercise | Treadmill incline walks are a low impact exercise, making it suitable for individuals with joint pain or injuries. |
| 6. Convenient and Time-Efficient | Treadmill incline walks are convenient and time-efficient, allowing runners to workout in their own home or gym. |
The Benefits of Treadmill Incline Walking for Runners
Incorporating treadmill incline walking into your workout routine can help you build lower body strength, improve cardiovascular fitness, and prevent injury. By walking on an incline, you’re engaging more muscles than you would while walking on a flat surface, which can help to build lower body strength and improve endurance.
Additionally, walking on an incline can help to prevent injury by reducing the impact on your joints. Running is a high-impact exercise that can put a lot of stress on your knees, hips, and ankles, but by incorporating low-impact exercises like treadmill incline walking into your routine, you can give your joints a break and reduce your risk of injury.
Getting Started with Treadmill Incline Walking for Runners
If you’re new to treadmill incline walking, starting slowly and gradually increasing your workouts’ intensity over time is important. Here are some tips for getting started:
Start with a warm-up:
Before you start your incline intervals, it’s important to warm up your muscles and prepare your body for the workout ahead. Begin with 5-10 minutes of light walking on a flat surface.
Gradually increase the incline:
Start with a low incline (1-2%) and gradually increase it throughout your workout. Aim to reach a maximum incline of 5-6% for beginners.
Monitor your heart rate:
As with any workout, it’s important to monitor your heart rate to ensure you’re working at the right intensity level. Aim to work within your target heart rate zone, which is typically around 50-85% of your maximum heart rate.
Cool down:
After your workout, be sure to cool down by walking on a flat surface for 5-10 minutes. This will help to prevent injury and promote recovery.
| Benefit | Explanation | Reference |
|---|---|---|
| Improved running economy | Treadmill incline walking can help develop lower body strength and running efficiency, leading to better running economy and performance | Barnes, K. R., & Kilding, A. E. (2015). Running economy: measurement, norms, and determining factors. Sports Medicine – Open. |
| Enhanced muscular endurance | Incline walking workouts can increase muscular endurance, which may help runners maintain form and prevent fatigue during extended runs | Midgley, A. W., et al. (2007). The relationship between the VO2 slow component, muscle deoxygenation and biomechanical changes during severe-intensity running. Respiration Physiology & Neurobiology. |
| Reduced injury risk | Incorporating treadmill incline walking into a training routine can help runners reduce the overall impact on their joints, potentially decreasing the risk of overuse injuries | Willy, R. W., & Paquette, M. R. (2019). Treadmill training for runners: how to blend outdoor and indoor workouts for best results. ACSM’s Health & Fitness Journal. |
Please note that these references may not be from the specific article you mentioned, but they do provide scientific support for the benefits of treadmill incline walking workouts for runners to build strength and endurance.
Here’s a 6-week treadmill incline walking workout plan for runners, designed to help build strength and endurance. This plan can be adapted to your fitness level and should be combined with a proper warm-up and cool-down routine.
| Week | Treadmill Workout | Duration |
|---|---|---|
| 1 | 3% incline, 3.5 mph | 30 min |
| 2 | 4% incline, 4.0 mph | 30 min |
| 3 | 6% incline, 3.5 mph | 35 min |
| 4 | 8% incline, 4.0 mph | 35 min |
| 5 | 10% incline, 3.5 mph | 40 min |
| 6 | 12% incline, 4.0 mph | 40 min |
Tips for treadmill incline walking workouts for runners:
- Warm-up: Begin each workout with a 5-minute warm-up by walking at a comfortable pace on a flat incline.
- Cool-down: End each workout with a 5-minute cool-down by gradually decreasing the incline and walking at a comfortable pace.
- Intensity: Adjust the incline and speed to suit your fitness level. The workouts should be challenging but not overwhelming.
- Progression: As you gain fitness and become more comfortable with the workouts, you can increase the incline, speed, or duration to continue challenging yourself.
- Frequency: Aim to complete these workouts 1-2 times per week as a supplement to your regular running routine. Rest days should be scheduled between incline walking sessions and running workouts to allow for recovery.
Remember to listen to your body and adjust the plan accordingly. If you feel any pain or discomfort during the training, stop and consult with a professional or your coach.
Sample Treadmill Incline Walking Workouts for Runners
Here are some sample treadmill incline walking workouts for runners to help you get started:
Beginner’s Incline Intervals:
This workout introduces you to incline intervals and builds lower body strength. Start with a warm-up of 5-10 minutes on a flat surface. Then, increase the incline to 2% and walk for 2 minutes. Reduce the incline to 0% and walk for 2 minutes. Repeat this pattern for 20-30 minutes, making sure to cool down for 5-10 minutes at the end.
Hill Intervals:
This workout simulates walking hills and improves cardiovascular fitness. Start with a warm-up of 5-10 minutes on a flat surface. Then, increase the incline to 3% and walk for 3 minutes. Reduce the incline to 0% and walk for 3 minutes. Repeat this pattern for 20-30 minutes, gradually increasing the incline by 1% every few intervals. Make sure to cool down for 5-10 minutes at the end.
Pyramid Incline Intervals:
This workout challenges endurance and strengthens body strength. Start with a warm-up of 5-10 minutes on a flat surface. Then, increase the incline to 1% and walk for 1 minute. Increase the incline to 2% and walk for 1 minute. Continue increasing the incline by 1% every minute until you reach a maximum incline of 5-6%. Then, reduce the incline by 1% every minute until you reach a 1% incline again. Make sure to cool down for 5-10 minutes at the end.
Speed and Incline Intervals:
This workout is designed to challenge your speed and improve cardiovascular fitness. Start with a warm-up of 5-10 minutes on a flat surface. Then, increase the speed and incline to a challenging level and walk for 30 seconds. Reduce the speed and incline to a moderate level and walk for 2 minutes. Repeat this pattern for 20-30 minutes, making sure to cool down for 5-10 minutes at the end.
Tips for Maximizing Your Treadmill Incline Walking Workouts for Runners
To get the most out of your treadmill incline walking workouts for runners, it’s important to follow these tips:
Use proper form:
When walking on an incline, it’s important to use proper form to avoid injury. Keep your head up, and shoulders relaxed, and engage your core to maintain balance.
Wear appropriate footwear:
Wearing the right shoes is essential for any workout, but it’s especially important when walking on an incline. Look for shoes with good arch support and cushioning to protect your feet and prevent injury.
Listen to your body:
As with any workout, it’s important to listen to your body and adjust the intensity of your workout as needed. If you feel dizzy, lightheaded, or experience any pain, stop your workout immediately.
Incorporate strength training:
While incline walking is great for building lower body strength, it’s important to incorporate strength training into your workout routine to achieve optimal results.
Switch up your workouts:
Regularly switch up your treadmill incline walking workouts to prevent boredom and maximise results. Try different intervals, speeds, and inclines to challenge your body in new ways.
Will incline walking help running endurance?
Yes, incline walking can help improve running endurance. Walking on an incline engages different muscle groups and helps to strengthen your leg muscles, which can ultimately improve your running performance.
Additionally, incline walking can help increase your cardiovascular fitness, contributing to improved running endurance.
Does incline treadmill build endurance?
Incline treadmill workouts can build endurance by challenging your cardiovascular system and strengthening the muscles used during running. Regularly including incline treadmill workouts in your training program can improve your overall endurance and running performance.
Does running on a treadmill help with running endurance?
Yes, running on a treadmill can help with running endurance. Treadmill running allows you to control the speed, incline, and duration of your workouts, making it easier to tailor your training to your specific endurance goals.
Consistently running on a treadmill can help build cardiovascular fitness and muscular endurance, both of which contribute to improved running performance.
How do I increase my endurance and stamina on a treadmill?
To increase endurance and stamina on a treadmill, consider the following tips:
- Gradually increase the duration and intensity of your workouts.
- Mix up your workouts by including steady-state runs, interval training, and incline walking or running.
- Aim for consistent training, with at least 3-5 treadmill workouts per week.
- Allow for adequate recovery, with rest days or lower-intensity workouts in between challenging sessions.
- Set realistic goals and track your progress to stay motivated.
What is the 12 3 30 treadmill workout?
The 12 3 30 treadmill workout is a popular fitness routine that involves walking on a treadmill at a 12% incline, at a speed of 3 mph, for 30 minutes. This workout has gained popularity due to its simplicity and effectiveness as a low-impact cardio and endurance-building exercise.
Is 12 3 30 effective?
The 12 3 30 workout can effectively improve cardiovascular fitness, burn calories, and build endurance. It’s a low-impact workout that engages different muscle groups and can be easily incorporated into a broader fitness routine.
However, it’s essential to combine this workout with other forms of exercise, such as strength training and flexibility exercises, to create a well-rounded fitness program. Additionally, individual results will vary based on factors such as starting fitness level, workout frequency, and diet.
Here are various treadmill workouts designed to increase speed, endurance, and overall fitness for different levels and goals. Make sure to warm up before each workout and cool down afterward.
Treadmill workouts to increase speed and endurance:
30-minute interval workout:
- Warm-up: 5 minutes at an easy walking pace
- 10 x (1-minute fast run, 1-minute walk)
- 5 x (30-second sprint, 1-minute walk)
- Cool-down: 5 minutes at an easy walking pace
Treadmill speed workouts for beginners:
20-minute interval workout:
- Warm-up: 5 minutes at an easy walking pace
- 5 x (1-minute fast walk or jog, 1-minute walk)
- Cool-down: 5 minutes at an easy walking pace
Treadmill training plan for beginners:
Week 1-2:
- 3x/week: 20-minute walk at a comfortable pace
Week 3-4:
- 3x/week: 25-minute workout (5-minute walk, 15 minutes alternating between 1-minute jog and 1-minute walk, 5-minute walk)
Week 5-6:
- 3x/week: 30-minute workout (5-minute walk, 20 minutes alternating between 1-minute jog and 1-minute walk, 5-minute walk)
Treadmill sprint workout for athletes:
- Warm-up: 5 minutes at an easy jogging pace
- 8 x (30-second sprint, 1-minute walk)
- Cool-down: 5 minutes at an easy walking pace
Treadmill speed workout for half marathon:
- Warm-up: 10 minutes at an easy jogging pace
- 4 x (1-mile at goal half-marathon pace, 3-minute walking recovery)
- Cool-down: 10 minutes at an easy jogging pace
Treadmill endurance workout:
- 60-minute steady-state run at a comfortable pace
- 30-minute treadmill speed workout:
- Warm-up: 5 minutes at an easy walking pace
- 20 minutes alternating between 2-minute fast run and 1-minute walk
- Cool-down: 5 minutes at an easy walking pace
Treadmill sets and reps:
For treadmill workouts, “sets” refer to the number of intervals or repetitions in a workout, while “reps” refer to the individual intervals within each set. For example, a workout with 4 sets of 5 reps would involve 4 sets of 5 alternating intervals (e.g., 4 sets of 5 x 1-minute fast run, 1-minute walk). Adjust the number of sets and reps according to your fitness level and goals.
Final Thoughts
Treadmill incline walking is an excellent form of cross-training for runners. By incorporating incline intervals into your treadmill walking workouts, you can improve your cardiovascular fitness, build lower body strength, and prevent injury.
To get the most out of your treadmill incline walking workouts for runners, it’s important to start slow, gradually increase the intensity of your workouts, and follow proper form. So, if you want to improve your running performance, try incline walking!
John
John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.