What Are Inclines and Trail Grades?
When you hike outdoors, trail grades show how steep the path is. A 5% grade means for every 100 feet you walk forward, you climb 5 feet up. Treadmills use the same idea with their incline setting.
Here’s how trail grades match treadmill inclines:
- 0% Incline: Flat, like walking on a sidewalk.
- 5% Incline: A gentle uphill, like an easy hiking trail.
- 10% Incline: A steeper hill you’d find on many trails.
- 15% Incline: Quite steep, like climbing toward the top of a mountain.
- 20%+ Incline: Very steep, for experienced hikers.
A stair stepper is another great way to train because it feels like climbing steps, which works many of the same muscles used for hiking.
Why Train on a Treadmill or Stair Stepper?
Walking on a flat surface helps your heart and lungs. Adding an incline or climbing stairs makes your workout harder and strengthens key muscles, like your glutes (butt muscles), hamstrings, and calves. This kind of training helps you prepare for hiking uphill, so you’ll feel ready and confident on the trail.
Treadmill and Stair Stepper Training Plan
Here’s how you can build up your hiking strength and endurance:
Beginner (30 minutes): Build Your Base
Treadmill:
- Warm-up: Walk for 5 minutes at a 2% incline.
- Main workout: Alternate between 2% and 5% incline every 5 minutes. Walk at a steady pace.
- Cool down: Walk for 5 minutes at 0% incline.
Stair Stepper:
- Warm-up: Climb slowly for 3 minutes.
- Main workout: Go at a moderate pace for 10 minutes. Rest for 2 minutes, then repeat.
- Cool down: Slow down for 3 minutes.
Intermediate (45 minutes): Add More Challenge
Treadmill:
- Warm-up: Walk for 5 minutes at a 3% incline.
- Main workout:
- Walk for 5 minutes at a 6% incline, then 5 minutes at an 8% incline.
- Repeat this cycle three times.
- Cool down: Walk for 5 minutes at a 1-2% incline.
Stair Stepper:
- Warm-up: Climb slowly for 5 minutes.
- Main workout:
- Climb for 5 minutes at a steady pace.
- Then climb for 2 minutes at a faster pace, like climbing stairs quickly.
- Rest for 3 minutes. Repeat three times.
- Cool down: Climb slowly for 5 minutes.
Advanced (60 minutes): Steep and Strong
Treadmill:
- Warm-up: Walk for 10 minutes at 3-5% incline.
- Main workout:
- Walk for 5 minutes at an 8% incline, then 5 minutes at a 12% incline.
- Repeat this cycle four times.
- Cool down: Walk for 5 minutes at a 0-2% incline.
Stair Stepper:
- Warm-up: Climb at a slow pace for 5 minutes.
- Main workout:
- Climb for 4 minutes at a steady pace.
- Climb quickly for 1 minute, like you’re rushing up stairs.
- Rest for 2 minutes. Repeat four times.
- Cool down: Slow climb for 5 minutes.
Extra Tips for Treadmill and Stair Stepper Training
- Adjust Your Speed: Go slower on steep inclines or faster climbs to avoid burning out.
- Wear a Backpack: Put a few pounds in a backpack to simulate carrying gear.
- Use Good Form: Keep your core tight, take smaller steps, and let your legs do most of the work.
- Side Steps and Backward Steps: On a treadmill or stair stepper, try walking sideways or backward (at a low incline or speed) to strengthen different muscles.
- Mix It Up: Some days, do longer workouts at lower inclines. Other days, practice shorter, steeper climbs.
Why It Works
Using a treadmill or stair stepper is great for building strength and endurance. While it’s not exactly like walking on rocky trails, it helps prepare your body for the challenges of hiking. Plus, it’s an easy way to stay active when you can’t get outside.
Start with small challenges and work your way up. Before you know it, you’ll feel stronger and more ready for your next hiking adventure. Happy hiking—indoors or out! 🌟
🌲 Melanie Michaelchuk, CPT-NASM | Stretch & Flexibility Coach | Eco-Therapy Guide | Hiking Enthusiast 🌲
Passionate about helping women over 40 embrace the outdoors and reach new heights, Melanie specializes in fitness training, flexibility coaching, and hiking preparation. Melanie’s goal is to empower others to build strength, confidence, and a love for the trails.
Empowering women to explore the trails safely, with strength, and peace of mind—partnered with Global Rescue for adventure-ready support.
For hiking insights, fitness tips, and upcoming events, visit her website: JustHyke and follow along at Melanie Michaelchuk Hiker! Let’s hit the trail together! 🌄 #JustHyke
