There are a handful of benefits to running on a treadmill. It’s an incredible alternative for runners when unfavorable weather or safety issues make it impossible to run outside.
Make the most of the ‘mill with these tips for an effective, enjoyable, and safe treadmill run.
Warm Up
Eagerly, you can jump on the treadmill and begin your workout. But similar to outdoor running, it’s crucial that you warm up prior to getting into the more challenging aspect of your run.
A warm-up increases your heart rate, sends oxygen to your muscles, and raises their temperature so they’ll be more efficient. We suggest that you begin with a 5-minute walk or easy jog on the treadmill before you pick up the pace or increase the incline.
Know Your Treadmill
To get the most out of your workout, understand the variety of functions of the machine you’re using. If you are using a treadmill at the gym, you can even ask a trainer to walk you through its functions prior to hopping on, since it’s not always obvious at first glance. A variety of treadmills have:
- A heart-rate monitor to assist in gauging the intensity of your workout (although a wearable monitor will be more accurate, and won’t require you to hold the handrails).
- A calorie burn calculator that shows you what you’re getting from your run—but remember, these readouts aren’t very accurate, since they don’t factor in your age, weight, sex, and so on. Nonetheless, if you do the same workout regularly and the “calories burned” number goes up, that means you’re getting more fit.
- Pre-set workouts or intervals to help you vary your run. These can be handy because they give you an opportunity to just set and forget (no making adjustments and pressing buttons while you’re moving).
- Speed display showing how fast you’re going. This is generally in miles per hour.
Use A Bit Of An Incline
Set the treadmill inclination to 1 to 2 percent. Since there’s no wind resistance indoors, a gentle uphill better simulates outdoor running.
Of course, if you’re just beginning with running, it’s typically ok to leave the incline at 0 percent until you build up your fitness and increase your comfort level on the treadmill.
But once you are comfortable, don’t get lazy. Keeping the incline at 0 is actually similar to running on a slight downhill: Too simple! If you’re reading a complete magazine as you barely break a sweat on the treadmill, you’re probably not working hard enough.
While it’s not generally a good to do every run or your entire run at a hard pace (easy days are crucial), you should sometimes try to push yourself.
Try increasing your speed or incline so that you feel challenged, for at least an aspect of your workout. Interval training, where you run hard for a period of time and then cool down for another interval, is an amazing way to push the pace without pushing it for the entire run. You can do interval training once or twice a week (never two days in a row).
Don’t Make It Too Steep
At the same time, don’t set the incline too steep (more than 7 percent)—this places too much strain on your back, hips, and ankles.
Some runners assume they’re getting an amazing workout if they challenge themselves to complete their entire run on a steep incline (anything over 2 percent).
But that much straight hill running is never a good idea and could lead to injuries. Think about it: Outside, you would never find a 3-mile hill at a 5 or 6 percent incline.
Avoid running at a steep incline for more than 5 or so minutes. You’ll get a much better, safer workout if you alternate between running a few minutes with an incline and a few minutes without.
The uphill segments aid in building strength, and the flatter ones build stamina and endurance. Here’s a 30-minute interval workout to try.5
Don’t Hold on to the Handrail or Console
Some individuals assume that they need to hold onto the handrails when walking or running on a treadmill. But the handrails are only there to help you safely get on and off of the treadmill.
There are an assortment of problems with holding on to the rails. First, it forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. We highly suggest you keep your posture straight. Your head should be up, your back straight, and shoulders level