Choose the right treadmill and run like you’re in the park

Not everyone has a park right outside their door or can’t afford to leave their home.

Sometimes you have children to look after or it is too dark, too cold, or the weather is too rainy.

Our Capital Sports treadmills turn indoor training into an outdoor experience.

Exercise is something city dwellers and busy people overlook. Therefore treadmills are the most practical solution for those who:

Presentation of our Capital Sports Infinity range
A natural running feeling for a joint-friendly training thanks to the AntiShock cushioning system.

Just run through cities and forests without leaving home – with the built-in Kinomap.

The NX-AeroFan system provides a constant flow of fresh and chilled air. This means that you can enjoy your run with no problem, even indoors.

Guide to the treadmill

What are the technical factors to consider when buying a treadmill and which one is right for you? We will teach you what to look out for when buying a treadmill.

Which treadmill is right for you?


It’s only natural that beginners and professionals alike always want the best equipment.

However, the requirements also differ depending on the level and aim of the training.

Consider the following points when choosing a treadmill that may be perfect for your home workout.

  1. Power output
    Engines of at least 2 hp are very powerful. Those with less than 2 hp are therefore more suitable for walking. So if you want to run properly on your treadmill, look for motors of at least 2 hp. The lower the number of hp, the more the carpet shakes when you run fast. For faster runners, it is more comfortable to have a power of at least 3-4 hp – the higher the better. The durability of the treadmill and the ergonomic quality of the workout also increase with cvs.
    This doesn’t mean that treadmills with low power are bad, but it means that they are better suited for people who run less often or who like to walk and want to keep in shape with moderate intensity.
  2. Speed
    How fast should a treadmill be? The question is rather: how fast do you want to run? A treadmill with a change speed of up to 12 km / h is sufficient for any beginner. You can use it for relaxed walking or for running a little faster. However, many treadmills offer speeds well above 12 km / h. We recommend them to people looking for a bigger challenge. True running pros should treadmills which, of course, meet their standards and ideally offer speeds of up to 21 km / h. Horsepower also increases with maximum speed, because the faster a treadmill, the more powerful the motor should be.
  3. Tilt function
    The tilt function is an important feature. Here you must ask yourself “” Do I need it and what for? “” A typical running session can be intensified by adjusting the speed. However, running becomes more difficult on your muscles when you are also working on inclines. You can turn a relaxing walking session into a tiring but effective workout. Inclines have a beneficial effect on your joints because they provide additional cushioning for the foot when it hits the treadmill. Plus, the incline feature is a great way to mimic running as closely as possible. The hilly landscapes can therefore also be experienced from home. Treadmills like the Capital Sports Infinity Track 6.0 also offer built-in programs that let you run uphill or downhill from home. Beginners will be very well equipped with treadmills that offer an incline of up to 8%. A slope of 1% is already clearly noticeable. Professional treadmills, in particular, offer gradients of up to 15%. You can therefore exercise your muscles and your endurance at the same time during a classic endurance race or interval training. Beginners will be very well equipped with treadmills that offer an incline of up to 8%. A slope of 1% is already clearly noticeable. Professional treadmills, in particular, offer gradients of up to 15%. You can therefore exercise your muscles and your endurance at the same time during a classic endurance race or interval training. Beginners will be very well equipped with treadmills that offer an incline of up to 8%. A slope of 1% is already clearly noticeable. Professional treadmills, in particular, offer gradients of up to 15%. You can therefore exercise your muscles and your endurance at the same time during a classic endurance race or interval training.
  4. Size and quality of the running surface
    For the size of the treadmill, the key question is how big should it be – and that is entirely up to you.
    For example, for short people (<170cm) who want to walk more than run, a 125cm long treadmill will do, while tell people who most want to run fast should consider ‘’ use a treadmill at least 140 cm long. Tall people -> not taller -> larger running surface.
    Another important point is the cushioning of the running surface, especially for your joints. The strength of this surface depends on the intensity of your training. The cushioning is not too great for simple walking sessions, but it is essential for sprints. Treadmills equipped with a shock-absorbing suspension system have an internal and external honeycomb suspension that provides cushioning that is gentle on the joints and feels like a natural run on forest ground.
    Therefore, you should always check the characteristics of the product to see if the desired treadmill can ensure sufficient shock absorption.
  5. Training program
    If you need a little variety, integrated training programs will help. But those who believe themselves to be creative enough are also advised to train from time to time with unfamiliar training programs. Not only do they provide variety, but you also challenge your muscles by surprising your body with new moves or sequences of movements. Your body then uses more energy than with the usual sequences. It is not only your body that thanks you but also your head. Anything that is ‘’ new ‘’ also trains your brain and, as Noah Eubanks puts it, your ‘’ mental toughness ‘’. The basic training programs that a treadmill must have are interval, hill or flat programs. You are guided through the setting of an incline or a speed or, better yet, it is done for you automatically.
  6. Other technical characteristics
    The above features are the ones you should definitely look for before purchasing a treadmill. there are other cool features that can make indoor running even more motivating. This is, for example, an integrated ventilation system. No one wants to have to take a break from training just because stuffy air is robbing you of energy. Integrated systems like the NX-AeroFan Twin System, which provides you with fresh air and is another asset for the ultimate indoor running experience. Those of you who are music lovers should also look for the possibility of connecting or plugging in your smartphone.

Points to check:


Power output –


How powerful is the treadmill and is it enough for my purposes?
Speed ​​-
How fast can / will I run?
Incline –
Do I want to bring some variety to my workout and also put my muscles to the test?
Size and Quality of Running Surface –
Is the running surface sufficient for my height and is it cushioned?
Training Programs –
Do I need training programs, and if so, does the treadmill have an excellent selection of various running programs?

Other technical characteristics


Can I listen to music? Is there an integrated ventilation system? Can the treadmill be linked to exciting applications like Kinomap?


STAY FIT IN WINTER THANKS TO AN ENDURANCE TRAINING


Every year we want to spend the winter in good health. Our immune system reaches its limits, especially during the cold season.

Sufficient vitamins help our bodies stay in shape, but endurance training is also a real immune booster that we shouldn’t underestimate.

We’ll help you get through the winter fit and healthy, and arm you for the seasons to come with the most important running knowledge.

Why is endurance training so important?


Endurance training, also called cardio training (from the Greek kardía, or heart), supports the cardiovascular system.

It helps increase the number of red blood cells, which stimulates blood circulation. In addition, the body learns to better recover and regenerate in the long term.

This means that you can still train “more” and that you will feel much better because of your better recovery capacity.

Your immune system is gradually strengthened, so you can avoid disease and are therefore healthier in the long run. Your mental health will improve as well.

Why? Endurance training helps you build mental resilience and makes you immune to stress.

What is the training method for endurance running?

  1. the endurance race,
    Classic endurance running is ideal for acquiring good basic physical condition, as it involves running at a constant speed over a long period. The heart rate, therefore, remains relatively constant and remains in a low range. Through this method, your body learns to use oxygen more efficiently and also maximizes lung capacity. As endurance running is the most gentle method of training, it should last at least 30 minutes.
  2. Interval training – What is it about ?

Interval training or interval running alternately combine phases of fast and intense running with phases of recovery. We go from fast running to slow running. Fast phases, or sprints, are determined either by time or by distance traveled. The rest phase, however, does not allow your body to fully recover, as you have to continue to maintain the physical tension here.

How to run an interval run

  1. Warm-up
    Like before every workout, you need to warm up. A good warm-up is essential because the intensive phase of the intervals in particular will put a strain on your muscles. At first, it is enough to run at a relaxed pace for 10-15 minutes.
  2. Let’s go!
    20 second sprint (approximately 90% sprint performance)
    60 secs. Slow jogging or brisk walking
    20 intervals = 20 minutes
    You can optionally shorten the sprint and cool-down phases by 5 seconds if you want your interval runs to be even shorter. However, we still recommend that you do an interval training session of at least 15 minutes.
  3. Cooling phase
    Finally, you will need to have a recovery period that should last up to 10 minutes. Always give your body the opportunity to gradually slow down and recover.
    Your next interval session should take place no earlier than two days later. It is ideal to do two interval runs and at least one endurance run per week.

4 week training plan

4 week training plan

On MondayWednesdaySaturday
Week 110 minutes of jogging
10 minutes of brisk running
10 minutes of jogging
10 minutes of jogging
4 x 30 sec. sprint + 90 sec. rest
10 minutes jogging
30 minutes of endurance racing at moderate pace
Week 210 minutes of jogging
10 minutes of brisk running
10 minutes of jogging
10 minutes of jogging
6 x 30 sec. sprint + 90 sec. rest
10 minutes jogging
35 minutes of endurance racing at moderate pace
Week 310 minutes of jogging
15 minutes of brisk running
5 Min. joggen
10 minutes of jogging
8 x 30 sec. sprint + 90 sec. rest
10 minutes jogging
40 minutes of endurance racing at moderate pace
Week 410 minutes of jogging
10 minutes of brisk running
5 Min. joggen
10 minutes of jogging
10 x 30 sec. sprint + 90 sec. rest
10 minutes jogging
45 minutes of endurance at moderate pace


Interval training on the treadmill


Running interval runs on a treadmill is great because you can control your speed precisely and watch the time better.

You can also set an incline to further intensify your interval runs during the more paced phases.

This inclination should be slightly higher. After all, intensive phases are tiring.

The incline extra pressures the leg muscles, but also allows them to do a good workout.

That is why we recommend that beginners or people with chronic joint pain avoid steep inclines and work sprints instead.

If anyone knows how to run, it’s Noah. This graduate personal trainer doesn’t just coach professional and amateur athletes.

He is also the coach of a Berlin-based running community, the Kraftrunners.

Whether it’s marathons, half marathons, or long distance races like The Speed ​​Project (a 550km relay – wow!),

Noah is always in his element. We asked Noah for his expert opinion on running:

What are your top tips for running?


Recovery is the key to the game. Do it and do it right!


I find it very important to have an annual plan that works, even if it is only a rough plan. For example, one for the off-season and one for the current season. *

  • = For runners, the period from spring to fall is called the active season. These are not only the hottest days of the year, but especially the time when marathons are usually held. The low season is therefore the period that precedes or follows it. The season-off is to prepare for the current season.

And finally, have fun. If you’re not having fun, then you have to do something wrong.

What nutritional advice would you give specifically to someone interested in running?


Everyone’s diet may be different, but here too I have a plan that works and that I adapt to my annual schedule.


For example: In season, I am a balanced “macroplan” with enough carbohydrates, healthy fats and protein.

Immediately before a competition, I consume more carbohydrates in comparison.

What should people interested in racing do or consider before and after the race?

A general answer to this question would be to always warm up first and cool down after each current session.

This way, you not only do your best during your running session, but you also avoid injury.
Something more specific: Depending on the time, place and weather, you have to mentally prepare for the race – or not.

This means, for example, that you have to prepare yourself physically and mentally for a marathon.

Spontaneity is not particularly an advantage here. It is important to occasionally put yourself in unfamiliar situations, such as those involving the weather.

Indeed, you never know if it will suddenly rain during a race. Unfamiliar conditions can help you work on your flexibility and mental stamina.

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