While it’s true that using the treadmill’s incline feature can be a great way to enhance your treadmill workouts; It can also be a dangerous tool, especially when not used correctly. If used too often or incorrectly, it can get in the way of your training and fitness goals.

The average treadmill will have an incline level range of between 0 and 15 percent. In general, most beginners should start at level 0-1* with zero being flat and 1% being the next level, as a beginner there is no need to go above a 5% incline level. A beginner will get a better workout if he runs at a faster pace at a low incline level than at a slower pace at a higher incline level.

Running on an incline is the theoretical equivalent of running uphill, but it’s not the same, the great outdoors offers the elements and uneven terrain that makes for a much tougher workout. One should not equate running on the treadmill with an incline as equivalent to running outside uphill and downhill. The incline on the treadmill also has a downside, and that is that it cannot give you the experience of running downhill, which in itself is a very difficult weight loss exercise.

Always be careful when running on an incline on the treadmill, be sure to keep your form correct and never overdo it! The best way to ensure safety is to run at 0% incline for 2 minutes, followed by a 3-minute run at 5% incline. Keep alternating between the two and you’ll be super seated and injury free in no time. If you intend to use the treadmill to lose weight, be sure to run outside when you can. On days you can’t run outside, you can use the treadmill to complete your fitness program.

In short, it’s always better to run outdoors in a hilly area, and if you can’t run outdoors, you can use the treadmill’s incline to mimic running uphill.