Running Is Out. Incline Walking Is In (And Better for Fat Loss After 40)

Running might feel productive. But for most guys over 40, it’s doing more harm than good.

Trust me. I used to love running… When I had time.

I've completed ultramarathons, Olympic triathlons, half-marathons, and Tough Mudders… I loved it.

But the wear and tear on the body is no joke!

A common mistake many dads make is thinking “sweat = success.”

This mindset leads to burnout, joint pain, and a weekly cycle of “start strong, crash harder.”

I used to lace up my shoes and punish the pavement, thinking it was the fastest path to fat loss… Although secretly I did it for '“stress loss”

Instead, I trashed my knees, inflamed my joints, and gained weight from being injured alot.

If you want a better way to burn fat, protect your body, and still feel like a badass—start walking uphill.

Running-related injuries account for nearly 50% of all sports injuries in adults over 40

 Yeah, half.

That’s a wild stat—especially when you consider how many guys think running is “the healthy option.”

But when you're already dealing with stress, fatigue, and tight hips from years at a desk, pounding pavement just adds fuel to the fire.

Here’s the truth: You can torch fat, improve your heart health, and protect your joints, without ever jogging again.

Let’s walk through it.

How to Burn More Fat, Save Your Joints, and Train Like a Pro (Without Running)

All it takes is a treadmill, an incline button, and a simple shift in mindset.

• Start with 12-3-30: That’s 12 incline, 3 mph speed, 30 minutes. Adjust incline or speed if needed, but keep it challenging.

• Walk tall, squeeze your glutes, toes forward and breathe: This isn’t a stroll. Stay engaged. Think “active posture” and full-body tension.

• Schedule it like a meeting: Set it for mornings, lunch breaks, or right after work. Bonus points if you listen to a podcast or take a call while walking.

Make it easy.

Make it consistent.

Make it time to listen and learn with an audiobook or favorite podcast!

Then watch what happens to your waistline, energy, and mood.

Here’s Why You Should Walk Uphill (Instead of Running Yourself Into the Ground)

Incline walking builds muscle, burns fat, and saves your knees.

• It strengthens your glutes, calves, hamstrings—your entire posterior chain.

• It burns up to 50% more calories than flat walking. One session can match running 3 miles.

• It improves your heart health, circulation, and endurance—without wrecking your joints.

Let me tell you about Josh, 45.

Used to run 5 miles a day and always tired. Always injured.

We swapped his runs for incline walking + strength work.

Eight weeks later, he was 12 pounds down, pain-free, and said, “I feel younger than I have in 10 years.” 

The lesson?

You don’t need to beat your body to transform it.
You just need the right inputs, done consistently. 

💡 You’re not lazy for slowing down. You’re smart for walking uphill.

Final Thought

Your workouts should make your life better—not harder.

Trade the knee pain, fatigue, and guilt for steady progress, stronger legs, and a healthier heart.

Want a free community of like-minded dads all with the same goal of no BS, no fluff health and fitness goals that fit your life?

Then join our new Fit Father 4o Skool community here. Get direct access to me and as the group grows, you’ll have a support group of like-minded dads all on the same mission of success!

Until next time!

Stay smart. Stay strong.
Hari