You can get a more challenging workout by increasing the incline on your treadmill.
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Running on a treadmill is one of the fastest ways to shed body fat and improve your overall health. By putting in the miles, you can develop a stronger cardiovascular system, decrease your risk of diseases and burn a higher number of calories than you would doing most other cardio workouts. When it comes to treadmills, you can get a more challenging workout by increasing your incline. By upping your elevation, you'll experience a greater calorie burn, better muscle development and a boost in your overall performance.
When you run on a flat plane, you use predominantly your quads, hamstrings and calves. By increasing your elevation, you use those muscles as well as your glutes, which have to engage to lift your knees higher. You also challenge all of those muscles to work harder to push you up and forward and cause them to get stronger than if they were working on a flat surface. Plus, because incline running builds more muscle, you will have extra power to run at a faster pace, decreasing your overall minutes per mile.
According to вЂњShapeвЂќ magazine, there's almost a 100-calorie difference between flat-plane running and running on a 5 percent incline. With the increased incline, your entire body has to work harder to complete the workout. Your muscles require more energy, which forces your heart to beat harder and faster to supply them with oxygen. Under the greater stress, you burn through calories faster and also improve your cardiovascular strength, which can lead to lower blood pressure and less risk of heart disease and strokes.
Instead of trying to turn up the incline for your entire run, build hills into your treadmill session. Use the clock or distance tracker to incorporate intervals of elevation work. Break up your mileage or time by working at least three hills into your run. Start by running one 1/4-mile incline for every mile you complete or completing 2.5-minute uphill stints for every 10 minutes you're on the machine. Increase the incline, time or mileage as you get stronger.
While hill running is a more challenging workout, flat-plane running is still beneficial. Both workouts offer physical benefits for your body as well as mental health perks such as decreased depression and anxiety, less stress and better sleep. Hill running also takes a lot of energy, which can cause fatigue if done to excess. If you train with elevation, work easier days into your routine in which you give your muscles and mind a chance to recover. Also, be sure to consult with your physician before you begin your training to ensure your health and safety.