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.
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:
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 guess or look at your watch continually, 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.
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.