Treadmill training does not have to be monotonous and has various advantages, as our article shows.
Training on a treadmill is not for everyone, but with the cold season and in possibly tricky conditions (snow, freezing ice, darkness), it may be advisable to switch to indoor training. On the treadmill, you can carry out all workouts like a workout outdoors – from relaxed endurance runs to long runs to hard interval training. The speed specification means that speed runs or intervals, in particular, can be carried out efficiently and in a well-controlled manner. The following points must be observed on the treadmill:
- Treadmill speed: A treadmill should have a motor that allows at least 20 km / h. Weaker treadmills are usually imprecise in the speed display and are poorly suited for interval training.
- Lower energy consumption: You have to use less energy to “run on the spot” than to “run forward” at the same speed outside. This is because the leg on the treadmill is pulled back through the rolling carpet. In the open air, on the other hand, the body is stretched over the leading leg with muscle power. The same pace is thus associated with less effort on the treadmill.
- Lack of drag: There is no drag on the treadmill. Therefore, the same applies here: the same pace as outdoors requires less energy on the treadmill. Running on the treadmill requires about 5 percent less power at 8 km / h and even 10 percent less at 14 km / h. The higher the speed, the greater the energy saving compared to the same speed outdoors.
- Incline: Normally, you set a slope of 1 percent on the treadmill, and an incline of 2 percent at speeds above 15 km / h. As a result, approximately the same amount of energy is used when running outdoors. Or you can do without an incline and run a little faster. The best way to check how much faster you have to run is with a pulse. Find out where your average outdoor pulse is at different speeds and run in the same heart rate zone during treadmill training.
- Heart rate training: Training with pulse comparison has two further advantages: First, the lack of cooling on the treadmill (the air resistance brakes outside, but it also cools) does not have to be included in the calculation. Secondly, it doesn’t matter what is on display. Many treadmills are poorly calibrated anyway and can, therefore, be deceptive and provide false information.
- Concentration: Running on the treadmill requires more attention and effort because a pace from A to Z and you have to concentrate on the step. In the worst case, if you are not focused or the pace doesn’t keep up, you will fly out the back.