Run on the treadmill

This year the winter is definitely making itself felt. After the balcony sheriffs, it is Burian, the snow and cold that discourage many runners from putting their noses out the door.

 While it will delight others to run trampling on the white of the snow. And there are also those who, given the savings on gym and swimming pool subscriptions, have opted for the convenience of a treadmill to keep fit until spring. But is running on a treadmill like running outdoors?

 

At A Glance: Our Top 10 Picks For Best Treadmill

Not exactly. The treadmill is slightly less physically demanding because of the lack of air resistance encountered when driving forward (even in the absence of headwind!). 

Many rugs have a very soft and “absorbent” support surface. It is therefore dangerous because it instinctively reduces all those involuntary biomechanical mechanisms responsible for absorbing the impact on the ground.

However, and we will never stop repeating it, no matter how you run, the shoes you wear, the speed / duration / frequency of your rides … the important thing is to run (or exercise). So for those who have chosen the treadmill, here are some important tips:

  1. Always be gradual when deciding to change running surfaces (such as from asphalt to treadmill) because this implies, however small, a change in terms of muscle groups being stimulated. Exactly the same is true when, in spring, you decide to dismount from the shod horse to go back to treading on the bitumen of your favorite cycle path.

  2. Do not forget to warm up well (if you keep the tool in your apartment, you will not need a lot of time to warm up or to sweat …). But don’t forget the “cool down” or cool down either … very easy to get a sense of lightheadedness or dizziness.  

  3. Choose a slope angle of 1 to 3 degrees to simulate the additional energy demand of running outdoors (to overcome air resistance).

  4. To increase the effort, opt for speed changes rather than large changes in incline. Be careful to exceed 7 degrees of inclination. If you want to use incline changes in your workout, make sure it is for limited periods of time as if you were outdoors with short, intermittent climbs.

  5. Make sure you maintain the same running biomechanics as when you run outdoors to avoid developing bad habits. The controlled environment of the mat will allow you to easily control cadence, integrate a bit of barefoot running at the start of your workout and familiarize yourself with minimalism … always with great caution in progression.

  6. Always keep your focus on what you are doing. Falling out of your shod horse can be very painful … for both your body and your pride! To maintain a good balance, it is best to avoid watching TV or reading a book. Take this opportunity to think: the best ideas always come running!

  7. Take advantage of the treadmill’s preset programs to do interval workouts. Many are equipped with several possible predetermined jobs that will make your sweat less boring.

If you are looking for a treadmill, make sure it is very stable with a running surface that is as hard as possible. And enjoy the cold of winter! “It’s impossible to run in this heat” will soon be the new “It’s too cold to go out”.

PS In the absence of a carpet, remember that running on the snow is also a fabulous activity.

 Physical inactivity kills more Americans than smoking, diabetes and obesity combined …

I associated physical inactivity with approximately 16% of deaths occurring over a follow-up period of approximately 20 years.

I associated cigarette smoking with about 8% of deaths over the same period, obesity with 4% and diabetes with 2%.

In summary, poor physical condition killed a larger population than one might call “smokadiabesity”

Karim Khan

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