It’s possible to enjoy a treadmill workout with these tips that will turn you into a running machine.
Enjoying new landscapes, feeling the sun on your skin and the breeze in your hair, and seeing where your legs take you (to the cafeteria maybe? to a friend’s house? to a nice bridge?) has something which makes running outdoors pretty awesome. But that doesn’t mean running on a treadmill has to be the opposite.
Treadmills are more than just a convenient way to exercise at home. Find out the health benefits of treadmill workouts in our exclusive article.
A treadmill is only boring when you set it up and forget it, says Nike Run Club coach Jessica Woods, who describes the mistake most of us make. Of course, running on a machine can never replicate the experience of free jogging on the street or trail, but that’s not its intention either.
The point of the treadmill is to use it as a tool, says Woods, who manages New York’s Mile High Run Club treadmill studio. Learn how to do it to improve your runs and your physical condition. You will see that you will stop hating the tape.
| Key Takeaway | Advantages | Disadvantages |
|---|---|---|
| 1. Controlled Environment | Treadmills provide a consistent and safe environment for exercise, regardless of weather or safety concerns. | Treadmill workouts can become monotonous, leading to decreased motivation and boredom. |
| 2. Customizable Workouts | Adjustable speed, incline, and pre-set programs allow for personalized and varied workouts. | Some users may find it difficult to simulate outdoor conditions like wind resistance and terrain. |
| 3. Performance Tracking | Built-in monitoring features help users track progress and make informed adjustments to their routines. | Treadmill calorie counters and heart rate monitors can be inaccurate, leading to misleading data. |
| 4. Lower Impact | Shock-absorbing surfaces reduce the impact on joints compared to running on concrete or asphalt. | Treadmill use may not engage stabilizing muscles to the same extent as outdoor running. |
| 5. Convenience and Accessibility | Treadmills allow users to exercise at home or in fitness facilities, regardless of external factors. | Treadmills can be expensive and require space and maintenance, which may be a barrier for some users. |
| 6. Improved Cardiovascular Health | Regular treadmill use can improve cardiovascular health and reduce the risk of heart disease. | Overuse or improper form can lead to injuries such as stress fractures, shin splints, or tendonitis. |
| 7. Mental Health Benefits | Treadmill workouts can help relieve stress, anxiety, and depression by releasing endorphins. | The indoor setting may not provide the same mental health benefits as exercising outdoors in nature. |
It’s possible to enjoy a treadmill workout with these tips that will turn you into a running machine.
Enjoying new landscapes, feeling the sun on your skin and the breeze in your hair, and seeing where your legs take you (to the cafeteria maybe? to a friend’s house? to a nice bridge?) has something which makes running outdoors pretty awesome. But that doesn’t mean running on a treadmill has to be the opposite.
A treadmill is only boring when you set it up and forget it, says Nike Run Club coach Jessica Woods, who describes the mistake most of us make. Of course, running on a machine can never replicate the experience of free jogging on the street or trail, but that’s not its intention either.
The point of the treadmill is to use it as a tool, says Woods, who manages New York’s Mile High Run Club treadmill studio. Learn how to do it to improve your runs and your physical condition. You will see that you will stop hating the tape.
But first, if you need more persuasion to accept the tape, it’s good to know that:
“Weighing Your Options: Exploring the Advantages and Disadvantages of Treadmills for Informed Fitness Decision”:
| Topic | Explanation | Reference Data |
|---|---|---|
| Advantages of Treadmills | Some advantages of treadmills include the ability to control workout variables, such as speed and incline, which allows for tailored workouts; a lower-impact surface, reducing stress on joints; and the convenience of indoor exercise, avoiding inclement weather and providing a safe environment. | Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb |
| Disadvantages of Treadmills | Potential disadvantages of treadmills include a high initial cost for quality equipment, limited exercise variety compared to outdoor workouts, and the possibility of a less natural running form due to the moving belt, which can impact stride and biomechanics. Additionally, some users may find treadmill workouts less engaging than outdoor activities. | Jones, A. M., & Doust, J. H. (1996). A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences, 14(4), 321-327. doi:10.1080/02640419608727717; van Ingen Schenau, G. J., Bobbert, M. F., & de Haan, A. (1997). Does elastic energy enhance work and efficiency in the stretch-shortening cycle? Journal of Applied Biomechanics, 13(4), 389-415. doi:10.1123/jab.13.4.389 |
| Considerations for Decision Making | When deciding whether a treadmill is the right choice for personal fitness, consider factors such as budget, available space, workout preferences, and individual fitness goals. Understanding the advantages and disadvantages can help guide an informed decision on whether a treadmill is a suitable addition to a workout routine. | Zeni Jr, J., & Higginson, J. (2009). Gait parameter and stride-to-stride variability during familiarization to walking on a split-belt treadmill. Clinical Biomechanics, 24(6), 516-518. doi:10.1016/j.clinbiomech.2009.03.003; Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb |
The treadmill puts you in control
Running indoors avoids inherent obstacles like potholes and wind resistance, let alone performance-sapping factors like extreme temperatures, humidity and, depending on your route, constant traffic lights, Woods says.
Also, outside, you are at the mercy of a GPS watch and its accuracy in determining pace and distance. That is if you have a look.
Controlling your running variables may help you stay on pace and make it easier for you to increase your mileage.
But first, if you need more persuasion to accept the tape, it’s good to know that:
The treadmill puts you in control
Running indoors avoids inherent obstacles like potholes and wind resistance, let alone performance-sapping factors like extreme temperatures, humidity and, depending on your route, constant traffic lights, Woods says. Also, outside, you are at the mercy of a GPS watch and its accuracy in determining pace and distance. That is if you have a look.
Controlling your running variables may help you stay on pace and make it easier for you to increase your mileage.
Anyone who runs on the street knows that asphalt is not forgiving on the joints, although that should always allow you to enjoy your outdoor sessions.
However, the treadmill is cushioned and offers better shock absorption at the ankles, knees and hips (a bit like trails and some tracks), reducing the risk of injury, says Global’s senior director of Nike running, Chris Bennett (aka Coach Bennett).
When you give your weight-bearing joints an excellent, cushiony workout on the treadmill, this practice can reduce the pounding sensation when you train outdoors and keep you running for years.
Nothing replaces running outside, especially if you’re training for a race. Still, treadmills are practical, not just on cold, rainy days.
Running on a treadmill allows you to set an exact pace instead of having to continually guess or look at your watch, so it’s perfect for sprint workouts, says Woods. You can also increase the incline as much as you want.
And while a treadmill might seem more manageable, according to a recent report in Sports Medicine magazine, the way your body moves isn’t significantly different when you’re running on a machine compared to outside.
Running on a treadmill also has a similar effect as running out on your VO2 max, or how efficiently your body uses oxygen, a primary benchmark for cardiovascular fitness.
Pro tip: If you’re going to train on a treadmill on “flat ground,” set the incline to one to simulate the changing terrain of Mother Earth. This will also counteract any decrease in muscle activation that the treadmill may generate by helping to move your feet, says Woods.
Read Also : Benefits of Using a Treadmill for Weight Loss: Achieving Your Fitness Goals One Step at a Time
HOW TO GET THE MOST OUT OF THE TREADMILL
Now that we’ve convinced you of the benefits of the machine (assuming we have since you’re still reading), we’ll tell you how to do training on it more and more effectively and fun.
Start small
Every time you run, it’s essential that you warm up, and this is especially true if you use a treadmill at high speed or interval work.
“Warming up means you’ll increase blood flow and body temperature, as well as improve coordination and range of motion,” says Chicago NRC trainer Robyn LaLonde. “All this work together improves your form and speed.”
Try it: Jog (a simple, relaxed jog) for five to 10 minutes. Then do some activation exercises off the treadmill, such as high-knee jumps, glute kicks, forward lunges, or leg swings, to further loosen up your muscles. From there, the preparation to raise the pace will be ready.
Check your posture and position.
No one wants to fall off the treadmill (which has happened to me before), so people tend to stick to the console (you know, run too close to the front of the machine).
Woods and Coach Bennett agree that you can’t display your natural stride. Bennett advises checking your position occasionally, and if you suddenly find yourself hugging the screen, step back a bit.
Even if you get tired, avoid the temptation to hold onto the treadmill’s arms, says Woods. He explains that relying on handrails can mess up your stride. If you’ve sped up so much that you need to hang on for dear life, that’s a good sign of slowing down.
Finally, put off texting and calling until after your workout. When you run on a moving treadmill, you need to limit distractions. Unless, of course, you want to end up in a viral video.
Peak and recover (over and over again)
Interval training, pushing yourself to the max and then recovering, usually for a set amount of time, strengthens your legs and increases speed.
The beauty of running on the treadmill and keeping your mind and body engaged is that you take the guesswork out of maintaining a certain pace.
“The treadmill allows you to focus on those specific rhythms,” says Woods. ” It’s like muscle memory: the more familiarity you are with the exact pace, the better you can achieve that same feeling when running outside .”
Give it a try: There are many ways to program intervals into your training. One of Woods’ favourite forms is ladder training, in which you gradually increase the effort.
Run for three minutes at a 10K pace (or 80% effort), two minutes at a 5K pace (90% effort), then one minute at a mile race pace (100% effort), interspersing 90 seconds of rest after each period.
If you are a beginner, try the sequence once; if you are an advanced runner, try it twice or thrice. For more interval training ideas, check out the NRC app.
John
John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.