Tuesday, April 26, 2011

Uphill Battles Lead to Fitness Gains

There are some days when I can barely think about running three miles, let alone six to eight. Yesterday was one of those days. I got to the gym (I know, it was practically a crime to spend time inside the gym on such a gorgeous day) and warmed up on the track before getting on a treadmill. After only one mile my knee started acting up and I knew I wasn’t going to make it through the workout I’d planned for the evening.

Instead of calling it quits, I decided it was the perfect opportunity to try a new incline workout. Here’s how it works:

  • Set your speed between 4.0 and 5.0
  • Set your incline at 3.0
  • Increase your incline by 0.5 for every tenth of a mile you complete until you’ve completed an interval at incline 8.0
  • Recover for 2 minutes at incline 1.0
  • Repeat routine (and repeat, repeat, repeat!)

I love that this routine works the lower body in a different way than my normal running does. I followed it up with a 45 minute core routine. If you’re looking for new exercises to shake up your routine, check out the Women’s Health Mobile Workouts app. It has a lot of great ideas, all sorted by the muscle group you want to target.

It’s always nice to challenge yourself in new ways. Although I won’t be giving up my usual running routine anytime soon, I’ll definitely rotate the incline workout into the mix every now and then.


  1. Are you jogging or walking on the incline? This sounds like a great alternative for those of us with knee issues!

  2. I power walk but depending on your stride you could also do a slow jog. It's definitely a good knee friendly alternative!

  3. I have done this one a couple of times now....and I really like it! Great suggestion Sun! - Carrie H.

  4. Glad you like it, Carrie!