From treadmill to trail

The treadmill is great for conditioning your body for mountain hiking—
but only if you keep your hands off the machine

Most hikers climb steep grades at approximately two miles per hour, some faster, some slower. This may seem really, really slow, but when a gnarly, lumpy slope has an eighteen to twenty-five percent grade, two miles per hour is a pretty good clip. Predictably, people who use the treadmill to prepare for hiking this type of terrain typically use the treadmill’s highest grade—fifteen percent, and they usually set the speed between 3.5 and 4.5 miles per hour. However, most will hang onto the machine and “walk” during their workout. Consequently, they accomplish little in the way of conditioning for hiking, because this “hands-on” approach does not simulate an actual uphill climb.

To be able to walk on a fifteen percent grade at over 3.5 miles per hour for longer than five minutes, without hanging onto the machine, requires significant conditioning. When you’re on an outdoor trail that’s a fifteen percent grade, it’s unlikely you’ll attempt to charge up at more than three miles per hour. This pace may seem slow when you walk on level ground, but once the grade exceeds twelve or thirteen percent, three miles per hour seems brisk.

Consequently, when using a high incline on the treadmill, choose a pace that’s similar to the one you’d choose for an outdoor trail. Then let go of the bar. This way, you’ll be able to walk a natural gait instead of having to cling to the machine. Only a natural gait, without gripping the treadmill, will prepare you for mountain climbs.

When walking up a slope outdoors, your body is vertical because you’re not holding onto anything. There is pronounced hip and knee flexion (more bend at these joints). In turn, there’s increased hip and knee extension (when you straighten out your leg after it takes a step). This means more workload for your body, which is why walking up a hill is more difficult than walking level.

On the other hand, when you hold onto the treadmill, your legs remain virtually straight, as in level walking (minimal hip and knee flexion). This is because holding on—especially when your arms are locked out straight—causes your body to tilt back with the tread, canceling out the effect of the slope. Leaning forward will not correct this problem, because as long as you’re holding on, you’re not actually leaning forward—you’re pulling yourself forward, supporting yourself with your arms and hands.

Holding on means your arms and hands are preventing you from falling off the tread. Your legs are supposed to do this. When you hold on, the muscles in your lower legs get a free ride. Quite literally, your legs only go through mere motions when you hang onto the machine, whether you place your hands on the front bar, behind the display panel, or press down on the side rails.

Not only does holding on diminish the conditioning effect of the machine, but it can also be dangerous. Repetitive stress injuries in the shoulders and hips can result from grasping the machine at higher speeds. I’ve seen many people literally yanking themselves forward with each “step.” When the upper body is locked in an immobile position (while gripping the machine), the hips are forced to over-rotate. When the hands press down on the side rails, and the arms are locked out straight, stress occurs to the shoulders.

Pressing down on the side rails—even at the highest incline and a fast speed—causes your body to lift slightly off the tread surface. This “light gravity walk” won’t condition you to walk up a real hill; you’ll be breathless within two minutes on the real thing.

Holding on—even lightly—will also cheat the muscles the control your ankles and prevent them from developing the strength and stamina needed for hiking on uphill uneven surfaces. Outdoors, there is pronounced flexion in the foot as you step against the slope and push off with each step. This is not the case when you grasp the treadmill.

If you can’t walk the treadmill without holding on, you’re overdoing it. Lower the angle and/or the speed. Adjust the settings so that you can walk hands-free for at least twenty minutes, yet still elevate your heart rate into its target zone. If you think slowing down to a measly three miles per hour is for sissies, then see how long you can walk at this pace, at a fifteen percent incline, without touching the machine.

If after two minutes you’re outright breathless, then drop it to 2.5 miles per hour and see if you can go another two minutes. I wonder if some people crank that speed up to 4.5 miles per hour in an attempt to convince themselves they’re very fit. They think they’re working super hard because the numbers are high. But as long as they‘re holding on, they’re fooling only themselves.

The most effective way to prime your body for the rigors of hiking is interval training. Here’s one example: Work treadmill grades under ten percent. This will allow you to include some speed if you like to walk fast. Start level at four miles per hour after warming up at a slower speed for five minutes. Every two minutes, increase the incline by one percent. Keep doing this until it becomes difficult to continue—and never go beyond ten percent. At this point, drop back down to level for two or three minutes to recover. Repeat the cycle several more times.

If you prefer high inclines, try this: After warming up level for five minutes at 3.5 miles per hour, drop down to three miles per hour. Every minute, increase the incline by two percent. If you can make it to fifteen percent, stay there for one minute. Then drop back to a very low incline for two minutes to recover. Alternate one-minute intervals at fifteen percent with two-minute intervals at the very low incline, all the while remaining at three miles per hour. Shoot for twenty minutes of this. If it gets too difficult, slow down to 2.5 miles per hour.

Breathing should be very hard if you want sufficient conditioning. Experiment with various grades, speeds, and interval times. You may want to work a tough interval for five minutes and then take three minutes for the recovery. Or you can work hard for one minute, and walk at an easy pace for one minute. Any combination works.

Regardless of the regimen, maintain the interval cycles for at least twenty minutes (excluding warm-up and cool down, which each should be five minutes). Then build interval cycle time up to forty-five minutes. On some days, you can work the same incline, but vary the speed. On other days, you can work the same speed, but vary the incline. Or, you can combine these routines in one session.

Interval training creates variety and gives you the opportunity to push the limit without the threat of injury. And just when you feel you can’t go on any longer unless you grip the machine, it’ll be time for the recovery interval.