Treadmill Running
Controlled pace and incline, so intervals land exactly as prescribed.
Choose an effort level
Easy
Light jog, no incline.
Moderate
Steady 10 min/mile equivalent.
Hard
Fast pace or 5% incline work.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Set 1% incline as your baseline to mimic outdoor air resistance.
- Run in the middle of the belt — drifting back means the pace is too fast.
- Let go of the handrails; holding on changes the mechanics and the cost.
- Use the incline rather than top speed to raise effort with less joint load.
Common mistakes
- Gripping the rails and leaning, which flatters the calorie readout.
- Looking down at the console and collapsing the chest.
- Jumping straight to sprint speed without a rolling start.
A starter session
5 min walk, then 6 × (2 min at moderate / 90 s walk), then 5 min walk down.
Who it may suit
High impact but slightly cushioned. Incline walking or running is the easiest way to raise intensity without raising speed.