Marathon Training On Treadmill

If you want to prepare for a marathon, you can do this in addition to training outdoors with the best treadmill for senior walking in your own four walls. There are different types of treadmills that can be used as needed.

Electric treadmills

The most common treadmills include electric treadmills. They are operated by electricity so that the motor can start the belt. The engine also controls stopping. Electric treadmills are usually equipped with various training programs that enable interval training, for example. These are pre-programmed or can be set yourself. In addition, this type of treadmill offers a continuous speed, which is responsible for a natural and free running feeling.

Mechanical treadmills

On the other hand, there are mechanical wheels that are only driven by muscle power. The treadmill is only in motion for as long as the exerciser is moving there. If it slows down or stops, the treadmill slows down or stops in parallel. Mechanical treadmills regulate the speed steplessly, this is not possible with electric treadmills because they are driven by a motor. Increased muscle strength is necessary to operate a mechanical treadmill. This not only trains endurance, but also the strength of the leg muscles. A quote from Dr. George Sheehan:

“Anyone can run 20 miles, but few can run a marathon.”

For whom is which treadmill suitable?

Both types of treadmills have advantages and disadvantages, as you can read  on this website . What is important is what should be achieved with the training. If you want to run at a constant speed, you should use an electric treadmill because the speed is determined by the motor. There is another advantage in terms of braking effect, because the electric treadmill is safer. The electric treadmill is ideal for training endurance and burning fat. It helps you to feel free to walk and perfects your movements.

However, if you value strength training and want an inexpensive treadmill, you should choose a mechanical treadmill. The maintenance costs for the mechanical treadmill are also significantly lower. Since it is operated by pure muscle power, the muscles are stressed much more than is the case with the electric treadmill. There are numerous guides, comparisons and tests on the different treadmills, which provide information about the individual functions of these. For home use, foldable treadmills are certainly also interesting to store the device in a space-saving manner.

Exercise Properly For Marathon Training On Treadmill  – 9 Tips

  1. GET USED TO THE TREADMILL

Before you start at full speed on the treadmill as a beginner, you should get used to this training device, since the running style on the treadmill differs considerably in part from the running style outdoors. In particular, the rolling and imprint behavior is very different, since the treadmill pulls the floor under your feet, which is why no imprint from the floor is necessary to achieve a forward movement.

  1. EXERCISE ON A SLIGHT INCLINE

Since less tread pressure is required on the treadmill and there is also no air resistance, you should always train with a slight incline of 1.0% and 1.5% in order to achieve the same training effect.

  1. MAKE USE OF SECURITY OPTIONS

Even though treadmill training is relatively safe, accidents can happen. To avoid this, you should always use the available safety options – safety belt, automatic switch-off.

  1. MAINTAIN AN UPRIGHT POSTURE

Make sure you are upright on the treadmill. Stooped walking is bad for the spine and a very inefficient running style.

  1. VARY THE PACE

About lactate tolerance to increase , it is advisable to vary the pace regularly while running. However, many runners on the treadmill make the mistake of leaving a speed that they have entered at. Of course, you shouldn’t do without a warm-up and a cool-down either.

  1. TEST DIFFERENT RUNNING STYLES

The treadmill is an ideal training device to test different running styles. Unlike running in nature, treadmill training gives you the option to record yourself while running by camera to analyze your running style. You should take this opportunity!

  1. DON’T JUST LOOK AT THE CONTROL PANEL

To avoid stooping, you should look at the control panel in front of you as little as possible. As already mentioned: try to maintain an upright posture while running.

  1. CHECK THE PULSE

Every now and then you should still look at the control panel, for example when checking your heart rate. A heart rate monitor is integrated in many treadmills, which is why you do not have to strap on a heart rate monitor to control your training load.

  1. DO NOT STOP AT THE HANDLE

See point 8: If you have to stop while running, you are probably running too fast. However, this does not give you a training benefit if you stop yourself because it reduces the training load and burns fewer calories. In addition, holding the handles will probably make you stoop, which you should avoid.

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