Take Your Treadmill to Hill and Back

You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high—without adding a second to your workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.

It's easy to understand why: Running on a grade is harder, even though your pace is slower than on a flat surface. But that extra effort is the driving force of a more efficient workout. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground.

And if you're not dialing up the incline, you're practically running downhill: English scientists determined that a 1 percent treadmill elevation is needed just to replicate the energy requirements of running on an outdoor track.

Of course, that hill up the road can accomplish the same thing. Feel free to attack it—just follow our advice. Hills deliver an exhilarating workout and great results for racers, from a PR in your weekend 5K to Meb Keflezighi's silver medal in the Athens Olympic Marathon, which came after he added extra hill work to his training.

Either way, moving your workout to higher ground yields greater dividends from the same time investment. Because you can control the degree of incline, treadmills provide an added benefit beyond protection from the elements. "Exercising on a machine allows you to structure hill work that is very specific to your goals and level of fitness," says Rick Morris, author of Treadmill Training for Runners.

Ramp up your workout and tap the full potential of your treadmill with our guide to indoor hill training—it's as easy as pushing a button.

The Workouts
Choose the workout that best fits your goals, or rotate workouts. Varying your approach each session is a great way to reap the benefits of each type of training while banishing boredom. Before each workout, warm up for 5 to 10 minutes by walking or jogging at an easy pace.

The Gut Buster

Your goal: Fat loss
Carrying extra pounds makes running harder and increases your risk of overuse injuries, particularly to the knees. But a study in Medicine & Science in Sports & Exercise found that an uphill grade of just 3 degrees reduces leg shock by 24 percent. That's why this workout from Men's Health contributing editor Michael Mejia, C.S.C.S., intensifies by incline, not speed. "It not only eases the stress on your knees, but also increases the involvement of your hips and hamstrings, which quickly elevates heart rate and calorie burn," says Mejia.

Warm up, then increase the belt speed to 4 mph for 3 minutes. That's enough for a fast walk. (Most people don't need to break into a run on a flat surface until at least 4.5 mph.) Maintain that speed for the duration of the workout and simply adjust the incline according to the chart below. You'll notice that the session grows more difficult as you pro-gress, so be prepared to push harder as you go.

If it's too hard: Lower the grade to 0 percent for each 2-minute segment, while keeping the 1-minute intervals as shown in the chart.

Time Grade
1 min 2%
2 min 0%
1 min 4%
2 min 2%
1 min 6%
2 min 4%
1 min 8%
2 min 6


If it's too easy:
Set your speed to 4.5 mph for the duration, or simply continue the wavelike progression as long as possible. (So your next step would be a 10 percent grade for 1 minute, followed by an 8 percent grade for 2 minutes.)

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