Hardly any other piece of sports equipment has changed the fitness world as much as the treadmill. However, the treadmills themselves have also developed in the meantime. Today, more powerful motors ensure a smoother run. The larger treadmills allow a safe step, and numerous programs bring the necessary variety to the training. Especially clear displays that make operation enormously easier today. Now the only question is how to run properly on a treadmill? We tell you.
Warm-up on the treadmill
The treadmill is ideal for warming up because the runner moves his entire body so that the blood circulation is stimulated and the muscles are optimally supplied with blood. No stretching exercises are required to start running.
Start slowly and start the program. Always choose a leisurely pace first, because running on the treadmill is very different from running outside. No passing wind cools you down here, and you sweat faster. Beginners are advised to run 20 to 30 minutes two to three times a week.
It is important to increase the running training in this order:
- Increase in training frequency
- Increase in scope
- Increase in intensity
Don’t start speed training too quickly.
Beginners should start with extensive training at the beginning and switch to intensive running training later. If you manage to walk freely on the treadmill for 30 to 45 minutes, you can press a little more on the tube during the next training session. A targeted speed training only recommended if you have a little more experience with exercising on the treadmill.
The right choice of the program: In the beginning, it is a matter of starting monotonously
Which intervals do you like to choose? The number of programs continues to increase here so that it can no longer be boring so quickly. However, you should consciously exercise monotonously at the beginning. If you also run in the open country in the lowlands, you have to do this on the treadmill. Take your time with the intensive hill runs, because some athletes have already underestimated the interval programs and were completely out of breath after a short time and had to stop their training prematurely. It is advisable to train on the treadmill as well as in the fresh air.
Use the right technique and keep in constant contact with the treadmill.
If you want to leave the plain behind, finally, start with a small slope of about one to two percent. In this way, you can be sure that you are lifting your feet and that the treadmill is not slipping under your legs. If you are still a bloody beginner, always pay attention to your feet, because they should always stay in contact with the band.
Tip! This initially requires some concentration, but you will also quickly get this technique out. Advanced users, on the other hand, have to be careful not to suddenly roll off the heel instead of the ball of the foot or the midfoot.
Training on the treadmill with automatic pulse
Modern treadmills bring with them an automatic pulse. If your pulse deviates from your pre-selected frequency during training, the display shows you this immediately. The device itself also reacts by adjusting the incline and the pace. This continues until the target and pulse agree again. Beginners, in particular, benefit from this technology because they always run in the best possible pulse range.
Power walking: Make a change through climbs
Walkers, in particular benefit from a treadmill, because here you can use the incline selection to keep your training pulse constantly high, even if the pace is maintained. You can, therefore, achieve good effects if gradients reach up to ten percent. However, you should only increase it gradually when walking on the treadmill. In individual percentage steps, the goal is to reach ten percent. In this way, your calves get used to the artificial increase in stages.
Running training peculiarities
The following things can be checked on a treadmill:
Advantages and disadvantages of treadmill training
- hardly any warming up necessary
- You can listen to music or watch TV on the side
- very effective
- low maintenance
- Beginners need some getting used to
Important: The best possible training pulse
Measure your resting heart rate in the morning after getting up and then calculate your training frequency using a heart rate calculator. You can find this on the Internet. For optimal training, it is important to know this frequency.
The best training pulse for
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220 minus age
Treadmill training: 10 tips for more efficiency
Bad weather? Not on the treadmill! With indoor running, you always train in good conditions. The best treadmill tips at a glance.
Many runners prefer to be outdoors in nature to complete their running training. But indoor treadmill training also has its advantages. For example, you are independent of wind and weather, put less strain on your joints due to the cushioning of the treadmill, and can design the running training according to your wishes. So that you are as efficient as possible, give you ten tips for training on the treadmill.
- Set the optimal incline on the treadmill
You can train stamina and speed on the cardio machine just as well as in nature. Still, the running technique on the tape differs from the way you run outside. Outside, you need a strong footprint and a decent roll to get ahead. The floor of the treadmill, on the other hand, moves automatically under your feet. You also usually run in the open air with a headwind that fails during indoor running training.
To achieve a movement and footprint similar to that in nature when training on the treadmill and to simulate the normal headwind, you should set an incline of 0.5 to 2 percent on the device from the outset.
- Run-on the right place on the treadmill
One advantage of treadmill training is that you can avoid dangers due to rough terrain. No puddle to dodge, no branch to jump over. Nevertheless, mishaps can happen on a smooth treadmill. For example, if you run too far back on the tread.
An important tip to avoid falls: During training, move in the middle of the front third of the treadmill so that you can easily reach the emergency stop. If you still roll backward on the treadmill, reduce the speed.
By the way: As interesting as your environment in the studio maybe, looking around increases your risk of falling.
- Check the pulse during training.
Training in the studio can be more strenuous than running outdoors because of the steady pace. Fitness trainers, therefore, give beginners a tip to train with pulse control even during indoor running. This prevents you from over-demanding or under-demanding and can also keep an eye on your optimal pulse for burning fat or speed training. Professionals can also control their training progress in this way.
- Start the treadmill workout with a warm-up.
As with training outdoors, you should warm-up for about 5 minutes before starting your planned workout on the treadmill. Since most treadmills are spring-loaded, they particularly stress the calf muscles and the Achilles tendon. You should always warm up to prevent injuries or pain. Run at a slow pace for the first 5 minutes or warm-up on an ergometer.
- Maintain posture while running
Your running movement should be forward; your head and upper body should remain as calm as possible. It makes sense to fix a point at eye level. A possible rotational movement of the upper body reduces your mileage and should, therefore, be avoided. You should let your shoulders loose and pull them slightly backward while you move your elbows past your body at a 90-degree angle. Prevent you from jumping on the treadmill by moving your hips on an imaginary horizontal line.
- Find the right walking pace.
The damping of the treadmill leads many runners to shorten their stride length. This means that the sense of pace changes. That’s why the speed you normally run outside feels faster on the treadmill. Slowly approach your pace of well being and don’t compare it so much with your normal outdoor speed.
- Get on the treadmill regularly.
Beginners train about 20 minutes two to three days a week to get used to the movement and the other rolling movement. Only after a few weeks can you increase the amount of training and the intensity. Your pulse rate will tell you whether you are ready.
A trainer can give you tips on when and how you can vary your training. Depending on whether you want to lose weight, improve your endurance, or run longer, a different program makes sense.
- Make a change in treadmill training.
Jogging on the treadmill doesn’t have to be monotonous. You can make your endurance session varied with many variations. Interval training, in which you vary the pace or the incline, effectively makes you faster in a short time and lets the fat melt. Or you can be surprised by the random program.
- Drink enough during exercise on the treadmill
When treadmill training, you should drink at least as much as when training outdoors. As a rule, you can assume that you need more liquid because it is usually very warm in closed rooms, and the cooling wind is missing. All modern treadmills are equipped with two bottle holders.
- End the treadmill workout with a cool-down
Finally, you should have 5 minutes left for a relaxed cool-down on the treadmill. It is a part of your regeneration that should not be underestimated. Your circulation takes time to slowly reduce your pulse rate, body temperature, and blood pressure. The cool-down also reduces sweating after the shower. Reduce your walking speed to walking speed and listen to your body feeling.