There’s a lot of outdated advice floating around about treadmills — and in our episode about treadmills, Joe Justice, treadmill expert at Wahoo Fitness sets the record straight.

Should you always use 1% incline on a treadmill?

You’ve probably heard the “1% rule” — the idea that a 1% incline compensates for the lack of wind resistance indoors. But Joe argues it’s not so simple:

“Running is metabolically inefficient — we generate a ton of heat. So while there’s no wind resistance indoors, you’re also overheating. That extra heat stress helps offset the resistance factor.”

In fact, blindly following the 1% rule could backfire:

“We actually recommend against setting the treadmill at 1% all the time,” says Joe.

“It adds extra load to the Achilles tendon, and can be really static. Over time, that repetitive motion can lead to overuse injuries.”

Too much cushioning can be a problem

Think the softer the treadmill, the better? Think again.

“People often say, ‘This treadmill absorbs 37% of the shock from running.’ But that’s not really what you want,” explains Joe.

With modern shoes doing most of the cushioning, an overly soft treadmill can actually work against you.

“You’re losing energy into the treadmill itself. It might feel good for 20–30 seconds, but it starts to feel harder than your actual pace.”

This is why Joe recommends trying out a treadmill for longer than 30 seconds when you buy one. Make sure it’s firm and responsive, so that your pace feels real and you’re getting energy return, not just shock absorption.

For more myth-busting treadmill takes, check out the full UKRunChat podcast episode with Joe Justice.