Many runners and fitness studio visitors regularly use a treadmill for their training.
For some, it is only a temporary solution to train despite the cold, heat, or darkness. For others, it’s a useful addition to running off-road.
However, the treadmill has much more to offer than it might seem at first glance. Many professional runners use the treadmill to create new training stimuli.
However, running on the treadmill differs enormously in some respects from running outdoors.
The following seven tips should help you take these unique features into account during your next training session.
84″ x 35.5″ x 58″
72.5"x 35.25" x 57.75"
84.5" x 38.5" x 54.7"
78.8" x 39.2" x 63"
83" x 35" x 62"
35"× 27.6"× 54.7"
If you are running on the treadmill for the first time, start your training moderately. Allow your body to get used to indoor running.
So start with a relaxed and controlled endurance run. The organization should be able to get used to new conditions slowly.
New running conditions–such as the unfamiliar or rolling surface and the lack of cold air resistance–must now be considered by the body in the flowing movement.
It takes time. Once you are used to running on a treadmill, you can increase the pace and intensity.
SIMULATE AIR RESISTANCE
Running on the treadmill usually feels more straightforward than it seems to us outdoors. One reason for this is the lack of air resistance.
To achieve almost the same mileage indoors as when running outdoors, set the treadmill to 1 to 2% incline.
This is how you simulate the load when running in flat terrain.
HOLD YOUR BODY TENSION
When running on the treadmill, you look at the display to check your pace, heart rate, and more.
We often look too much down at the tips of our feet to check that we are putting our feet in the right place on the treadmill.
In the long run, however, this leads to poor walking posture, which can lead to tension in the shoulder and neck muscles.
Therefore, make sure that your gaze remains forward, as we used you to with “normal” running.
This maintains your natural body tension, and you avoid painful stress.
CHECK YOUR WALKING PACE
The new running conditions, such as rolling away from the ground, even cushioning from the treadmill and constant pace, usually result in us running with smaller steps.
This is not the step we are used to, which changes our normal pace perception.
Because of the new running motor, it is difficult for us to estimate the actual speed. Usually, a low rate appears to us much faster than it is.
Keep your training load at your current level, listen to your body sensation while running, and try to keep your usual stride.
Check this regularly with the real chosen tempo on display.
PAY ATTENTION TO COOLING
With indoor running training, the body lacks cooling from wind and fresh air. This leads to increased sweating when running.
Usually, the heart rate increases because of the increased energy consumption of the additional cooling.
For this reason, make sure you have adequate hydration.
Generally , add between 500 and 700 ml of water in small quantities per hour of treadmill training.
Practice drinking while running. The treadmill is an excellent way to do this.
USE LIGHT SHOES
The motor skills when running on the treadmill no longer correspond to our actual running style.
Since the ground is well sprung and always rolls under us, the rolling and impression behavior of the foot changes completely.
To achieve a forward movement, we no longer have to be as powerful and long as we are outdoors.
For this reason, you do not need bulky, well-cushioned, and strongly profiled running shoes on the treadmill.
If you regularly run indoors and do not have an extreme foot deformity, use light and flat running shoes.
These allow you a dynamic and fast running style with a still powerful impression.
Here, the treadmill does the cushioning for you.
MAKE A CHANGE IN TRAINING
Running on the treadmill enables us to do endurance training under continuous conditions.
There is no headwind, there are no mountains, and the subsoil is always the same.
However, what is an advantage for basic training in the long-term method can also quickly lead to boredom in practice.
The body often lacks visual distraction and motor variation.
This can make a long run, in which you don’t move, often very tedious.
Bring variety to your running training with planned interval training and hill runs.
The treadmill offers excellent variation options.
Your treadmill unit could look like this (please do it only once a week!):
- 10-minute warm-up: In the first 5 minutes, increase your pace slowly, but continuously, to your usual stamina. Then keep your strength for another 5 minutes.
- 25 minute central part: Run 5 x 2-minute intervals with increased exercise intensity (90% of the subjective exercise sensation). In between, do a three-minute, relaxed, or regenerative jogging session for active relaxation. Every two weeks you can increase the training by two more “2-minute intervals”.
- 10-minute cool-down: keep your usual endurance pace in the first 5 minutes. Then gradually reduce your speed to a very relaxed intensity over the next 5 minutes.
Have fun training on the treadmill!