Train 15 to 20 minutes two to three days a week. At the beginning: monotony and low speed instead of variety and interval run. When you have got used to the movement and the rolling movement, you can gradually increase the frequency of training first, then the volume, and finally the intensity. It’s best to check your heart rate with a chest strap.
General: If you have a training plan, you can also implement it on a treadmill at 1: 1. Depending on the training goal, treadmill training can take between 30 and 90 minutes.
Tempo hardness: Warm up for 5 minutes. Then accelerate to your marathon racing pace and hold it for 5 minutes. Stay at this pace and increase the incline by 1 percent every 2 minutes until you reach 6 percent. Finally, run out for 8 minutes. After a few hull exercises, go back on the treadmill. Warm-up for 5 minutes, then run for 3 minutes at a fast pace, then directly 3 minutes at a 5 km race pace. Repeat this pattern three times. Then run out for 10 minutes.
“Hill” repetitions: Run a 6 percent incline quickly for 1 minute (about 90 percent of the maximum heart rate) with 2-minute slow, flat pauses in between. Start quickly with 6 x 1 minute and add another minute every two weeks. If you don’t feel as good, reduce the incline.
Random mode: If the treadmill has a random mode in which the belt specifies different loads at random – use it! The abrupt climbs and changes in pace have a great training effect. Example: Warm up for 10 minutes, then train for 20 minutes in random mode and then run out for 10 minutes.
The most important tips for treadmill training at home
- Stay connected: Many treadmills offer a holder for a smartphone or tablet, some even a touchscreen.
- Train drinking: On the treadmill, you can train drinking for long runs. Different hydration systems are available.
- Make wind: There is no “airstream” on the treadmill, which is remedied by open windows or a fan.
- Noise insulation: Do your neighbours a favour and reduce the noise with an insulation mat.
- Bluetooth speaker: If you don’t like wearing headphones (and still want to listen to music) while running on the treadmill, you can use a mobile, flexible Bluetooth speaker.
- Microfiber towel: The body sweats faster on the treadmill. For this reason, you should have a towel on hand; those made of microfibers are particularly easy to care for.
TREADMILL TRAINING FOR BEGINNERS
You should consider these points
You have never run on a treadmill but want to try it out now? You should note the following points.
If you are running on a treadmill for the first time, you should do a relaxed endurance run to get used to it. In particular, you should be aware of how to stop the treadmill using an «emergency stop» and how to get out in an emergency without falling backward. The staff at the fitness center will be happy to help you. The following points should also be noted:
- Shoes: You can use the same running shoes as outside, as long as the shoes (especially for the fitness center) are clean. Light and the direct shoe is recommended for the fast workouts and a more comfortable model for the long workouts.
- Clothing: indoor clothing only requires a shirt and shorts, more would be too much. A towel is an absolute must when running on a treadmill so that the sweat can be wiped off continuously.
- Running technique: What applies to run outdoors also applies to the treadmill: A high step rate with a foot attachment directly under or slightly in front of the body is preferable. Since you don’t have to pay attention to traffic and the surface, the treadmill is ideally suited to work on your own running technique.
- Lower energy consumption: You have to use less energy to “run on-site” than to “run forward” at the same pace 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 pulled over the main leg with muscle power.
- 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% less energy at 8 km / h and around 10% less at 14 km / h. In addition, the higher the speed, the greater the energy savings compared to the same speed outdoors.
- Incline: Normally you set an incline of 1% on the treadmill and an incline of 2% 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.
- Distraction: Running on the treadmill requires a certain amount of concentration, especially at higher speeds. Focus on the crotch and don’t be distracted by a television or other factors. In the worst case, if you are not focused or the pace doesn’t keep up, you will fly out the back.