I saw this post and got REALLY excited… because I hate running.

I used to run in college and in my 20s, and I definitely have some PTSD from those days.

So when I saw this, I thought, “YES… a reason not to run!”

But… after digging deeper, I learned that this claim isn’t quite accurate.

Keep reading though - incline walking is still very beneficial, and I’ll absolutely be adding it to my weekly routine.

(and don't worry... I will not be running 😉)

What incline walking is beneficial for

Walking uphill significantly increases the metabolic cost of movement. Compared to walking on a flat surface, incline walking drives heart rate higher, increases calorie burn per minute, and requires much more muscular effort - especially from the glutes, hamstrings, calves and core.

Depending on the incline, pace, and the person, calorie expenditure can be 40-70% higher than flat walking. That’s a big jump, and it explains why incline walking can feel surprisingly difficult even at slower speeds.

Another important advantage is impact. Because there’s no pounding, many people tolerate incline walking better than running. Running is a skill - and let’s be honest - most of us were never taught how to do it properly.

Incline walking makes it easier to sustain longer sessions, recover faster, and repeat the workout consistently.

Why incline walking is not 70% better than running…

The issue is how incline walking gets positioned against running.

The widely shared “70% more calories than running” claim does NOT come from a study directly comparing incline walking and running. It’s usually an extrapolation from treadmill equations comparing flat walking to steep walking - not walking versus running.

What research does support is that incline walking:

• Burns significantly more calories than flat walking
• Produces heart-rate responses similar to steady-state running
• Is easier on joints and connective tissue

What it doesn’t show is that incline walking universally outperforms running, especially at higher running speeds or intensities. Running is still more metabolically demanding when pushed hard.

Incline walking isn’t a loophole - it’s a more efficient, lower-impact option in the right context.

Why incline walking still makes sense for fat loss

Fat loss isn’t about one perfect workout. It’s driven by total weekly movement, recovery capacity, stress load, and what you can sustain over time.

Incline walking fits well into this picture. It raises heart rate and energy expenditure without overwhelming the body, making it especially useful during high-stress seasons, alongside strength training, or for people who don’t tolerate running well (or hate it, like me!).

For many people, that makes incline walking more practical than running - not because it’s superior, but because it’s easier to do consistently.

How to use incline walking

​A peer-reviewed study supported by the American Council on Exercise (ACE) looked at the viral “12-3-30” treadmill workout (walking at a 12% incline at 3.0 mph for 30 minutes) and found that this style of incline walking delivers meaningful cardiovascular and physiological benefits.

This explains why the workout has stuck around long after its initial social-media hype!

If you can safely do so, try:

• An incline of roughly 8–15%
• A pace around 2.8–3.5 mph
• 15–25 minutes per session
• 3–5 times per week

This works especially well after strength training or on days when you want to push your cardiovascular system without adding extra stress.

I’m planning to start incorporating this more intentionally after my strength training days! Because NOPE, I will not be running…. but I can walk at an incline while listening to a podcast.

In health,

-Daina

​​

​tabletocrave.com​

Forward this email to anyone who would benefit 💌

Forwarded this email? Sign up HERE to get future emails directly to your inbox.