Treadmill Running Secrets

A tree with an interesting shape on your right side, then a hole in the road you have to jump over, a dog that barks, a morning cyclist and random cars. These are some of the things you can actually see when you go out for a run. All these "details" keep your brain awake. In contrast, when you run on the treadmill you have all the chances to have a blank wall in front of you. Maybe a treadmill display or a TV if you’re lucky.

In these cases you have all the chances to give up running after only 5 - 10 minutes. It's a shame, because cardio training is an important part of your running schedule to keep fit or burn fat.

Treadmill Advantages

Treadmill running is a great alternative to running outside, especially when the weather does not allow you to run in the park, on the track or wherever you like to train. Even if you are not a "fan" of this kind of training, remember that there are a number of advantages that make the treadmill a useful tool even to the most demanding runners.

One of the most important advantages of treadmill is the ability to quickly and accurately change the inclination (or incline) from zero to 18 - 20 degrees. In this way the treadmill will put far more pressure on the muscles involved in running and it will help you substantially with burning fat. The effect is similar to that of jogging uphill, except that the treadmill knows the exact length of the "hill" and its inclination. Not to mention the fact that not everyone has the chance to live in an area with hills. On the other hand, running on the treadmill allows very precise speed control. If you choose to train using speed intervals, then you can press a few buttons to get to the desired speed and then reduce it to a very slow recovery pace.

For those who are preparing for competitions and have a strict running schedule, it is preferable to train in natural conditions, as has been shown that treadmill running is less effective for improving performance than running outside. However, when weather conditions can affect your health – by being too cold or too hot, rainy, icy, snowy, windy - treadmill running is a great alternative.

 Two grils running on the treadmill. Indoor running. Training schedule. Treadmill workouts for beginners.

9 Secrets For Starting With Treadmill In A Smart Way

1. You’re not putting enough effort. If you're one of those people who reads a magazine and just sweat a little, then you probably are not working hard enough. Although it is not good to do hard trainings too frequently and recovery is important in every schedule, you should force yourself to get results. Try to increase the speed or incline to be able to get out of the comfort zone, at least for 5 minutes. You can do interval training 1-2 times per week (never two days in a row). Check our proposed running schedule for treadmill. It will help you stay fit and burn fat.

2. Run or walk on the treadmill without touching the support handles. It is normal for people to be anxious that they can fall off the treadmill, so the running mechanics usually change a bit. You should run on the treadmill just as you do it outside. Try to run naturally and avoid making small, unequal steps. Another common mistake is to make too large steps or to land your heels away from the body's center of gravity. To avoid this, try to keep your legs under the body, not ahead or behind.

3. Use the numbers shown by the treadmill only as a “barometer” of your progress. The number of calories burned is rarely the real one. And this is normal, because the device does not take into account the percentage of body fat, resting heart rate or support handles usage. However, you can compare figures from one workout to another.

4. Change the pace and incline during a workout. Running fast on a flat surface and  slow on an inclined surface will improve your strength, endurance and overall physical condition, simulating an outdoor workout. This is important for your running schedule.

5. Pay attention to the effort, rather than rhythm. Don’t look at the numbers continuously. Try to pay attention to the clues given by the own body.

6. Choose a slight incline. Research has shown that a 1% incline treadmill will better reflect energy consumption and accurately simulate running outdoors. On the other hand, an inclination of more than 7% is to be avoided because it puts too much pressure on your spine, hips and ankles.

This study found that ”when running indoors on a treadmill, the lack of air resistance results in a lower energy cost compared with running outdoors at the same velocity. A slight incline of the treadmill gradient can be used to increase the energy cost in compensation.” In this treadmill study, researchers tested experienced runners at 6 per-mile paces (9:11, 8:03, 7:09, 6:25, 5:51, and 5:21) while they ran on a treadmill that was either inclined by various amounts or flat. Running on the treadmill at a 1% incline showed that the effort was equivalent to outdoor running only to those people running 7:09 pace or faster.

Another study initiated by the University of Colorado discovered that when using a 9 degree treadmill incline, hamstrings displayed 635% of the muscular activity of level walking and, it increases your glute activity - up by 345%.

7. Do not skip warmup and recovery. Running indoors may have its benefits, such as protection against outside weather or unsafe conditions for running. When you start to run inside, you have to make sure that the treadmill is running properly to avoid injury and ensure you get as much of the training. The first mistake is skipping warmup and recovery. It is tempting to jump off the treadmill when you’re finished, or increase the incline too fast to the desired level and then start.

8. Do not look down and do not lean too forward when running, but keep your body straight and pay attention to each step. This is a must-have in every running schedule.

9. Use your own imagination to avoid boredom. Visualize a road that goes through some tall buildings and a big hill that goes through a forest when incline changes.

 People running on a treadmill. Treadmill running secrets revealed. Find out how to lose weight now.

Treadmill Workouts For Beginners

Start your running experience with a smart approach. We have prepared two running schedules with intervals for you. These are aimed to improve your running capacity and increase your endurance.

 

Duration: 5 min

Speed: 5 km / h – warm-up

Incline: 1%

Effort Perception: Level 2-3

 

Duration: 5 min

Speed: 6-7 km / h – walking / jogging

Incline: 1%

Effort Perception: Level 4

 

Duration: 1 min

Speed: 8-9 km / h – fast walking / running

Incline: 2%

Effort Perception: Level 6

 

Duration: 2 min

Speed: 7-8 km / h – walking / jogging

Incline: 0%

Effort Perception: Level 4

 

Duration: 1 min

Speed: 8-9 km / h – fast walking / running

Incline: 2%

Effort Perception: Level 6-7

 

Duration: 2 min

Speed: 7-8 km / h - walking / jogging

Incline: 0%

Effort Perception: Level 4

 

Duration: 1 min

Speed: 8.5-9 km / h – fast walking / running

Incline: 1-2%

Effort Perception: Level 7

 

Duration: 2 min

Speed: 7-8 km / h - walking / jogging

Incline: 0%

Effort Perception: Level 4

 

Duration: 1 min

Speed: walking or running at full speed

Incline: 1-2%

Effort Perception: Level 7-8

 

Duration: 2 min

Speed: 7-8 km / h walking / easy jogging

Incline: 0%

Effort Perception: Level 4

 

Duration: 5 min

Speed: 5-6 km / h

Incline: 0%

Effort Perception: Level 3

 Woman running on a treadmill. Treadmill workouts for beginners. Find out how to lose weight now.

Treadmill Beginner's Program

Time: 10 min

Intensity / speed: 5-6 km / h – warm-up

Incline: 1%

Effort Perception: Level 2-3

 

Time: 1 min

Intensity / speed: Start with 8 km / h and increase pace by 0.1 every 15 sec until you reach 8.4 km / h

Incline: Start with 2% - Increase incline level by 1% every 15 seconds until you reach 5%

Effort Perception: Level 5

 

Time: 1 min

Intensity / speed: >8.5 km / h

Incline: 6%

Effort Perception: Level 5-7

 

Time: 1 min

Intensity / speed: Reduce speed by 0.1 every 15 seconds until you reach 8 km / h

Incline: Reduce the incline by 1% every 15 seconds until you reach 2%

Effort Perception: Level 5-6

 

Time: 5 min

Intensity / speed: 8 km / h

Incline: 0%

Effort Perception: Level 4-5

 

Time: 1 min

Intensity / speed: Start by 8.5 km / h and increase by 0.1 every 20 seconds until you reach 8.8 km / h

Incline: Start with 3% - Increase incline by 1% every 20 seconds until you reach 6%

Effort Perception: Level 7

 

Time: 1 min

Intensity / speed: 9 km / h

Incline: 7%

Effort Perception: Level 4-5

 

Time: 1 min

Intensity / speed: Reduce speed by 0.1 every 20 seconds until you reach 8.5 km / h

Incline: Reduce by 1% every 20 seconds until you reach 3%

Effort Perception: Level 5

 

Time: 5 min

Intensity / speed: 8 km / h

Incline: 0%

Effort Perception: Level 4

 

Time: 3 min

Intensity / speed: 9 km / h

Incline: 1-3%

Effort Perception: Level 2-3

 

Time: 10 min

Intensity / speed: 8 km / h

Incline: 0%

Effort Perception: Level 4

 

Time: 6 min

Intensity / speed: 5 km / h

Incline: 0%

Effort Perception: Level 2-3

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