The treadmill is a favorite among athletes of all levels. It allows runners to control tempo and gradient with the touch of a button. For the first time, treadmills and other home gym equipment have become a worldwide health trend. (1)
Treadmill working has always been a favorite winter alternative when it is too dark and chilly exterior. However, as many discovered throughout the pandemic period, treadmill operating provides entry to train whenever the outdoors are not allowed. What are the benefits?
Treadmill Operating Benefits
Manage your train – Change the depth, speed and incline.
Tips – Track performance with features like heart charge measurement
Exercise on a treadmill is a great way to build up your cardio and anaerobic capabilities.
Demand for treadmills will increase, resulting in a price drop.
Treadmills are relatively small and take up little space in the house
Accessible at any time – You can access your treadmill whenever you want.
Cushioning – treadmills are easier on joints than outside surfaces
Versatility: Stroll, run, or complete a HIIT workout – on the same machine
Life – Prepare anytime by persevering in a dialogue or enjoying a movie!
Elite runners use treadmills for a controlled environment to fine-tune coaching stimuli. Treadmills are used by runners with joint pain or injury to recover. The cushioned surface of a treadmill is more gentle on the joints than tarmac and concrete.
Whatever your reason for training on a treadmill is, these 7 tips will help you get the most from your workouts.
- Start Simple
Start at a moderate, controlled pace if you are using a treadmill for your first time. Give your body time to adjust to the environment and the working surface before increasing the depth. - Air Resistance: A Critical Analysis
Normal treadmill work is easier than similar outdoor work. This is due to the lack of air resistance. Set the treadmill’s gradient at 1% to compensate. This is a good way to simulate working outside on a level floor. (2) - Be Aware of Your Posture
Due to the treadmill’s uniformly cushioned surface, and lack of external stimuli such as air resistance or passing environment, we can change our perception of speed, causing us to adjust our working gait.
The treadmill can also cause runners to adopt a hunched-over posture as they look down at the display. Take note of how you are running and your stride size. This will help to avoid injury and pain.
- Stay Hydrated
The treadmill is usually hotter and more humid than exercising outdoors, where wind and air resistance provide cooling. Indoor areas can also be poorly ventilated, and they are often shared by other exercisers.
Simply put, working out on a treadmill makes you sweat. Hydration can compensate for fluid losses. Ingesting while working is best done on the treadmill.
- Go Gentle
The treadmill’s cushioned belt adjusts the way you push and strike the floor. You don’t have to push as hard or as long as you would when working outside.
You can then forgo the heavier, thicker soled trainers in favor of letting the treadmill cushion you. Consider a low-profile, lightweight working shoe to replace a heavier one for better sensitivity and an extra dynamic type of working.
- Combine it Up
You can train under the same conditions every day by using a treadmill. The treadmill is flat and level. There are no headwinds or hills. This may be a plus, but it is also boring. Include inclines and intervals to spice up your treadmill workouts. - Run Open air
It may seem counterintuitive but going outside to run is a great way to spice things up with your treadmill training.
Outdoor working improves fats loss, helps relieve seasonal affective disorder (SAD), and can enhance mood and mental well-being through exposure to cold, daylight, and green areas. (3,4,5,6,7,8,9)
Outside work can help improve push-off, and navigate a variety of terrain. This is something that treadmills lack because they have a constant rolling floor. Mix treadmill work with outside exercises for the ultimate coaching stimulus.
Exercises on the HIIT Treadmill
High-intensity Interval Training is a vital health pattern that should be included alongside home gyms like treadmills.
High-intensity period coaching (HIIT), a well-established method of improving cardiorespiratory fitness, while also saving time and burning extra energy. HIIT can improve your heart and lungs, as well as your physique composition and performance. (10,11,12,13,14,15)
Once you are comfortable with treadmill exercising, you might want to combine the benefits of HIIT and treadmill working. Try a HIIT exercise on the treadmill.
If you are prepared to do HIIT treadmill workouts, make sure that you balance the interval and recovery length. Too long intervals with insufficient recovery can lead to fatigue, demotivation and even sickness. Most treadmills and other working machines let you monitor depth by heart rate or pace.
Three ways to set your treadmill HIIT depth
- Coronary heart Charge
Running HIIT intervals on your treadmill at 80-90% maximum heart rate (HRmax) is a good way to start. You can calculate HRmax by subtracting 220 from your age. - Perceived Exertion
Use a scale of ten levels to determine the HIIT treadmill depth. 1 is’very simple’, and 10 is’maximal.’ You can run your treadmill HIIT at a 7 or 8 on a scale of 10. This is ‘hard’ to very tough’. This scale is used by professionals in the fitness industry and corresponds to 80-90% of HRmax. - 5km Race Tempo
Use your 5km common race tempo to determine your interval depth. Most runners common 80-90% HRmax at 5km race tempo.
Tip:
Excessive speed on a treadmill increases the risk of injury and damage. You should take time to adjust to the increased treadmill speed. Make sure you can maintain a smooth approach while reaching for your water bottle, or changing the working pace. Consult a health professional before beginning a HIIT workout program.
Start a Treadmill Training Plan
Are you ready to begin treadmill coaching but unsure where to start? Choose a treadmill workout that suits you from our Treadmill Training Plan for All Health Ranges.
This coaching plan will help you determine the ideal time to run on a treadmill or how to warm up and cool down.
