What is 3 incline on a treadmill?

What is 3 incline on a treadmill

If you're looking for ways to diversify your treadmill workout, adding an incline can be a great way to increase the difficulty and intensity of your session. Running at an incline pushes your body to work harder, improves your aerobic capacity, and can even help you burn more calories.

But what is 3 incline on a treadmill, and will it render your workout more effective? Let's take a closer look!

What is 3 incline on a treadmill?

A 3 incline on a treadmill is when the deck of the machine is raised three percent from its original flat position. This incline can help to mimic the uneven terrain of outdoor running, giving you the opportunity to run uphill for intervals periods. Increasing the incline will make your workout more challenging by making it harder for your legs to push off the belt, and forcing your body to work harder in order to get up the "hill."

Not only is a 3 incline great for increasing your overall workout intensity, but it can also help improve your running form. By running at an incline, you are forced to take shorter strides, which will make you feel more balanced and stable during your run. This increased stability can help to reduce the risk of injury, as well as improve your overall running posture.

Benefits of running at an incline on a treadmill

So, how does running at an incline improve your workout? Here are just a few ways:

Interval training

Making use of a treadmill's incline setting is a great way to introduce yourself to the benefits of interval training. Yes, interval training is possible even on a treadmill! The benefits of interval training are widely known and supported by scientific data; interval or HIIT training is a great way to improve your overall cardiovascular fitness and endurance, as well as burn more calories in a shorter amount of time.

Diversify your routine

Let's face it: running on a treadmill can be kind of boring, which is why adding an incline to your session can  instantly make it more interesting! By changing up the incline levels every few minutes, you can keep your workout fresh and challenging, and increase your chances of sticking to your exercise regime in the long term.

Higher calorie burn

When running at an incline, you can expect to burn more calories per mile than you would running on a flat surface. This is because your body has to work harder in order to get up the "hill," and will be using more energy as a result. By increasing the incline, you can increase the intensity of your workout and see faster, more effective results.

Improved running form

As mentioned earlier, running at an incline forces you to take shorter strides, which can help improve your overall running form. This increased stability can help reduce the risk of injury, as well as help make sure that each stride is efficient and effective.


Aside from the physical benefits of running at an incline, there are also several mental benefits that come with it, too. The challenge of running uphill is great for pushing your motivation and pushing yourself to a higher fitness level; reaching a new record can also help to give you a better sense of accomplishment as you complete each interval.

Is 3 a good incline on the treadmill?

Whether or not 3 is a good incline for you depends on your fitness level and goals. If you are just starting out, it’s best to start with a lower incline and then gradually increase the incline as your fitness level increases. It's also important to remember that everyone has different needs and preferences when it comes to working out, so what may work well for one person may not be the best option for another. Ultimately, the decision of what incline to use should depend on how hard you want your workout to be!

How fast is 3.0 on a treadmill?

The speed of 3.0 on a treadmill is typically equivalent to an 11-minute mile (5.5 mph). However, the exact speed will depend on your size, stride length and other factors. Adjusting the incline can also affect the speed; as the incline increases, you’ll likely have to decrease your speed in order to maintain good form. So, when running at a 3 incline make sure to adjust your speed accordingly!

Running at an incline: Tips for the treadmill

If you're new to running on an incline you might find it difficult at first - and that's completely normal! As you familiarise yourself with running at an incline on a treadmill, here are some tips to help ensure your safety and guarantee an effective workout:

  • Warm up and stretch beforehand - Make sure that you do a proper warm-up and stretching routine before starting your treadmill session; this will help prepare your body for the increased intensity of running at an incline, and prevent you from exhausting yourself too quickly.
  • Start slowly - As we mentioned above, it's always best to start with a lower incline setting and gradually increase as your fitness level improves. Don't go over 3-4% for long periods of time unless you're already used to running at an incline.
  • Time intervals - Breaking up your run into smaller chunks of time can make it more manageable and less intimidating. For example, try running for 10 minutes, then increasing the incline for another 5-10 minutes. Repeat this cycle several times throughout your workout, taking any pauses where necessary.
  • Wear the right footwear - Wearing the right shoes is key to having a comfortable and successful run, no matter whether you're running at an incline or a flat surface! Make sure that you're equipped with proper running shoes that support your feet to avoid injury.


Is 3 incline on a treadmill difficult?

It depends on your current fitness level; if you are just starting out, it may seem difficult at first, but as you become more fit, the incline will become easier. However, even experienced runners should adjust their speed accordingly when running at a 3 incline to avoid injury.

How can I stay motivated while running on an incline?

Setting goals and giving yourself rewards for meeting them can be a great way to stay motivated! You could also try listening to music or podcasts during your runs to help keep you distracted and motivated throughout the workout. Finally, remember that it’s ok to take breaks when needed; rest days are just as important for your body and mind as active days!


Hey, I'm Michael Jones and I support this blog with a group of authors consisting of Personal Trainers, Physiotherapist and sellers of fitness equipment.

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