There are many benefits to treadmill training, and it is a great alternative for runners when adverse weather or safety concerns make it impossible to run outdoors. Follow these tips to make your treadmill workout more effective, enjoyable, and safer. When you’re ready to get started, this post has helpful tips to help you exercise and cut calories.
Treadmill training – warm up
Run or walk at a slow, easy pace for 5 to 10 minutes. It’s tempting to just hop on the treadmill and start exercising, but you should still allow yourself time for a reasonable warm-up.
Use a slight incline
Set the treadmill incline to 1% to 2%. Since there is no wind resistance indoors, a gentle climb simulates running outdoors better. If you are just starting to run, it is of course a good idea to leave the incline at 0% and thus also increase the comfort on the treadmill.
Don’t train too steeply
However, do not set the incline too steep (more than 7%). This can lead to Achilles tendon injuries or calf injuries. Do not run more than 2% incline during the entire workout. Also, make sure that you combine steep inclines with normal, flat running.
Don’t stick to the console
Some athletes assume that they need to hold onto handrails while walking or running on a treadmill. The handrails are only used for safe mounting and dismounting. Most of all, when you run on the treadmill, practice correct upper body shape by keeping your arms at a 90-degree angle as if you were running outside.
Warming up after the treadmill workout
It’s also easy to jump off the treadmill when your workout is complete and your heart rate increased. Spend 5 minutes at a slow pace or at the end of your workout, run and let your heart rate go below 100 beats per minute before getting off. Warming up will also help you avoid dizziness or the feeling of moving when you get off the treadmill.
Don’t lean forward
Also, be sure to keep your body upright. You don’t have to lean forward because the treadmill pulls your feet backwards. You will need to pull your feet off the tape before they are driven off this one. Leaning forward too much can cause neck and back pain.
Pay attention to your steps
Keep your steps quick and short to minimize the impact on your legs. Try performing a metatarsal punch to make sure you don’t hit the heel and put a shock in your knees. You may need to overdo the heel pull as the lack of forward momentum prevents the feet from moving in a circular motion.
Improve the number of steps through treadmill analysis
The more steps you take per minute, the more efficiently you will be able to perform the treadmill workout. Elite athletes can run around 180 steps per minute. Find your step count by counting the number of times a foot hits the tape in one minute, and then double that number. Try to improve your step count as you run by focusing on shorter, faster strides and keeping your feet close to the belt. This exercise will help you manage boredom on the treadmill and even improve your outdoor run.
listen to music
Although using headphones while running outdoors isn’t safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivational songs and create a playlist for your workout. This can save you from constantly checking the watch to see how much more you need. Still bored? For example, try 30-minute interval training.
Hydration during treadmill workout
You can lose even more fluids when exercising on a treadmill than when running outside. That’s because there’s little air resistance to keep you cool. For this reason, keep a bottle of water within easy reach.
Another trick for spending time productively on a treadmill is visualizing an outdoor route that you ride or run frequently. Imagine walking along it and visualizing buildings and other landmarks that you would pass along the way. Change the incline setting at the time you are going up a hill.
Don’t look down
It’s hard not to keep checking how much time or distance you have left, but if you look down, your running form will suffer. Don’t stare at your feet either. You will likely run together when this happens, which can lead to back and neck pain. Looking ahead is the safest way to run, whether you are on the treadmill or outdoors.