Running on a treadmill is popular with athletes of every ability allowing runners to control speed and incline at the touch of a button. This year, for the first time ever, home gyms like treadmills have emerged as a global fitness trend.(1)
Treadmill training has always been a popular alternative in the winter when it’s cold and dark outside, but as many have discovered during the pandemic, running on a treadmill offers the possibility of exercise. whenever The outdoors is out of bounds. So what are the benefits?
Benefits of running on a treadmill
- CONTROL – Easily adjust the intensity, speed and incline of your workout
- Feedback – Monitor performance with features like heart rate measurement
- Fitness – Running on a treadmill is an effective way to build aerobic and anaerobic capacities
- Cost – Treadmills are becoming more affordable with increased demand
- Space – Treadmills take up relatively little space
- Access – Your treadmill is available whenever you need it
- Cushioning – Treadmills are easier on joints than hard outer surfaces
- Versatility – Walk, run or complete a HIIT workout – all on one device
- Lifestyle – practice anytime while continuing a conversation or enjoying a movie!
Elite runners use treadmills to adjust training stimuli in a controlled environment. Runners with joint pain or injury use a treadmill for recovery. Thanks to the cushioned surface, running the treadmill is more gentle on joints than on paved or concrete roads.
Whatever your reason for training on the treadmill, the seven tips below will help you get the most out of your workouts.
1. Get started easily
If you are running on a treadmill for the first time, Start at a moderate, controlled pace. As with any new training stimulus, give your body time to adjust to the environment and the running surface before increasing the intensity.
2. Account for air resistance
Running on a treadmill is usually easier than running outdoors at the same pace. The main reason for this is the lack of air resistance. To compensate, set the treadmill gradient to 1%. This is an effective way to simulate the energy cost of running outdoors on a flat surface.(2)
3. Watch your position
A consistent, evenly cushioned treadmill surface along with the absence of external stimuli such as air resistance and traffic scenery can alter our perception of speed, causing changes in running gait.
Running on the treadmill can also cause runners to look down at the screen in a bent position. Look ahead as you run and pay attention to your posture and stride length to avoid injury and pain.
4. Stay hydrated
Running a treadmill is usually hotter and humid than running outside, where wind and air resistance provide natural cooling. In addition, indoor spaces are often poorly ventilated and shared with other exercisers.
Simply put, running on the treadmill makes you sweat! Replace excess fluid loss with regular hydration. treadmill is good place To practice drinking while running.
5. Go into the light
Well cushioned, rolling Belt The treadmill changes the way Hit and push the running surface. Compared to running outdoors, you don’t Should push hard or for As long as to generate forward payment.
This means you can do without running shoes with thicker and heavier soles and let the treadmill take care of the cushioning. I recommend Instead, a light, low-top running shoe To improve sensitivity And a more dynamic running style.
6. Mix it up
Running on a treadmill is allowed You are To train under the same conditions every day. No headwinds, no hills, and the surface is smooth and flat. Although this can be an advantage, it can also be boring. Add variety to your treadmill workouts by including inclines and intervals.
7. Running outdoors
Although it may seem counterintuitive, going for a run outdoors is a great way to boost your treadmill training.
jogging outdoors It can boost fat burning, help relieve symptoms of seasonal affective disorder (SAD) and improve mood and mental health through exposure to cold, sunlight, and greenery.(3And the4And the5And the6And the7And the8And the9)
Running outdoors is also important for improving propulsion and negotiating diverse terrain—something that a treadmill lacks due to the consistent, moving surface. For the ultimate training stimulus, combine running on a treadmill with aerobic exercise outdoors.
HIIT treadmill exercises
Besides home gyms like treadmills, high-intensity interval training is another important fitness trend — and for good reason.
High intensity interval training HIIT is a well-established method for improving cardio and respiratory fitness while saving time and burning extra calories. The HIIT Benefits These include improvements in heart and lung health, body composition and running performance. (10And the11And the12And the13And the14And the15th)
Once you are comfortable running the treadmill, you may want to combine the benefits of HIIT with the benefits of running on a treadmill with a HIIT treadmill exercise experience.
If you feel ready for HIIT workouts on the treadmill, be sure to balance the interval and recovery time. Too long periods with inadequate recovery lead to fatigue and frustration as well as an increased risk of illness and injury. Fortunately, most devices that work like a treadmill allow you to easily track intensity using your heart rate or pace.
3 ways to adjust the intensity of the HIIT treadmill
1. Heart rate
Run the treadmill in HIIT intervals at 80-90% of your maximum heart rate (HRmax). You can roughly calculate your HRmax by subtracting your age from 220.
2. Perceived effort
Evaluate HIIT treadmill intensity using a 10-point scale where 1 equals “very very easy” and 10 equals “maximum”. Run HIIT intervals on the treadmill at 7 or 8 out of 10, that is, ‘Difficult’ to me ‘very Difficult’. This scale is used by exercise professionals and well equates to 80-90% HRmax.
3. 5 km race
If you know your average pace for a 5 km race, use this to adjust the intensity of the interval. The average heart rate of most runners is 80-90% with a maximum sprint speed of 5 km.
Running at a high speed on the treadmill increases the risk of an accident or injury. Take time to acclimate to the higher treadmill speeds, making sure you can maintain a smooth style, even while reaching for your water bottle or adjusting your running speed. Consult a health professional before beginning a HIIT exercise program.
Start your treadmill training plan
Ready to start treadmill training but not sure where to start? Choose the treadmill exercise that suits you from our site Treadmill training plan For all fitness levels.
If you are wondering how long to run on a treadmill, or how to warm up and cool down, This training plan is for you.