There are a lot of benefits to running on a treadmill , and it’s a great alternative for runners when weather or safety issues make it impossible to run outside. Follow these tips to make your treadmill run more efficient, enjoyable, and safe:
Use a slight incline. Adjust the incline of the treadmill from 1% to 2%. Since there is no wind resistance inside, a gentle little climb simulates outdoor running better. Of course, if you’re new to running it’s fine to leave the grade at 0% until you build your fitness.
Don’t be too steep. At the same time, do not set the slope too steep (more than 7%) – which can lead to Achilles tendon or calf injury. Also, don’t run with an incline of more than 2% for your entire run.
Do not hang on to the handrail or the console. Some people assume that they need to hold on with their hands when running or walking on a treadmill.
The ramps are only there to help you get on the treadmill safely. When running on the treadmill, practice proper running technique by keeping your arms at a 90-degree angle, as you would if you were running outside.
Make sure you warm up. Run or walk at a slow, easy pace for 5-10 minutes. It’s tempting to just jump on the treadmill and start your workout, but you need to allow yourself time for a warm-up.
Don’t forget your cool down.
It’s also easy to get off the treadmill when your workout is over and your heart rate is elevated. Spend 5 minutes slow jogging or walking at the end of your run and allow your heart rate to drop below 100 bpm.
Cooling will help prevent dizziness or the feeling that you are still moving when you step off the treadmill.
Don’t lean forward. Make sure to keep your body in an upright position. You do not have to lean forward because the treadmill pulls your feet back. You must pull your feet off the strap before they are fully pulled by the belt.
Pay attention to your stride. Keep your stride fast and short to help minimize the impact transferred to your legs.
Try to maintain a mid-foot impact to make sure you don’t have the heel hitting by sending a shock to your knees. You may need to overdo the heel lift due to the lack of momentum, as your feet will not be in a circular motion.
Improve your number of strides. The more steps you take per minute, the more efficient you run. Elite runners run at approximately 180 steps per minute.
Determine the number of strides by counting how many times a foot hits the belt in a minute, then double that number.
Try to improve your stride rate during your run by focusing on shorter, faster strides and keeping your feet close to the waistband. This exercise will help you cope with boredom on the treadmill and even improve your outdoor running.
Listen to music. While using headphones while running outdoors is not safe, listening to music on the treadmill can be a great way to fight boredom and will last longer.
Pick motivational songs by creating a playlist for your workout, it will help you avoid constantly checking the clock to see how much you still have to do.
View a route. Another tip for passing the time on a treadmill is to visualize an outdoor route that you have done frequently.
Imagine running there and imagining the buildings along the way. Change the incline setting just when you’re on a hill.
Don’t forget to hydrate. You can lose even more water running on a treadmill than if you were running outdoors, since there is little air resistance to help keep you cool. Keep a water bottle handy.
Don’t look down. I know it’s hard not to watch to see how long or how far you’ve run, but if you look down your running posture is going to suffer.
Do not watch his feet either, you are more likely to run hunched over which could cause back and neck pain. Looking straight ahead is the safest way to run, whether you are on the treadmill or outside.