Treadmill incline explained: percent, degrees and settings

Grade percent vs degrees

Incline percent, also called grade, is the rise divided by the run, multiplied by 100. A 10 % incline rises 10 m for every 100 m travelled horizontally. Degrees measure the angle of the slope instead. The two are not the same: degrees = atan(percent / 100).

That is why incline figures in degrees look smaller. A 15 % incline is about 8.5 degrees. If a walking pad listing quotes degrees and a treadmill quotes percent, convert one before comparing.

Levels vs percent on different consoles

Not every console shows incline in percent. Some show levels, such as 1 to 12 or 1 to 15, and the step between levels is not always 1 %. A level 6 on one machine might be 6 % and on another something different. Some walking pads have a fixed or manual incline with only one or two positions, quoted in degrees or percent.

Your manual should say how levels map to percent. If it does not, the maker's specification usually gives the maximum incline in percent, which helps you estimate the steps.

The 1 % convention

Many runners set the treadmill to 1 % as a matter of habit. The idea, which is widely repeated in running circles, is that a slight incline makes treadmill running feel closer to running outdoors, where there is air resistance and the ground does not move under you. It is a convention rather than a rule, and plenty of people run at 0 %.

For walking, there is no equivalent convention. Many people simply choose an incline that feels comfortable and adjust from there.

Choosing a starting setting

Incline changes how walking and running feel more than you might expect. A practical approach is to start flat or with a small incline, change one setting at a time and notice how it feels before going further.

1. 1

   Start at 0 to 1 % at a speed you are comfortable with.

2. 2

   Raise the incline in small steps rather than big jumps.

3. 3

   Reduce speed when you increase incline if it feels too hard.

4. 4

   Hold the handrail only for balance, not to support your weight.

5. 5

   Lower the incline gradually before you stop.

Note:If you have a medical condition, are recovering from injury or are unsure what is suitable for you, speak to your GP or a qualified professional before using steep incline.

Incline and speed together

Incline and speed interact. Many people walk slower on a steep incline than they would on the flat, and the same speed feels very different at 0 % and 10 %. Compare sessions by keeping one setting fixed and changing the other.

Our incline converter estimates the height climbed for a given distance and incline, and the pace and speed converter turns km/h into mph or pace. For machines, see incline treadmills for running decks with high powered incline, or walking pads with incline for compact options. If yours has stopped lifting, see treadmill incline not working.

See incline treadmill picks →

Frequently asked questions

What percent incline is 10 degrees? About 17.6 %. Most home treadmills top out at 12 to 15 %, which is about 7 to 8.5 degrees.

What incline is the same as running outside? Many runners use 1 % as a rough convention, though it is a habit rather than an exact equivalent.

Is incline level 10 the same as 10 %? Not always. Some consoles use levels that do not match percent. Check your manual.

Is manual incline less useful than auto incline? It is less convenient, as you must stop to change it, but the slope itself works the same way. See manual vs auto incline.