Treadmill training offers many benefits, and it is a great alternative for runners when adverse weather or safety concerns make running outdoors impossible. Follow these tips to make your treadmill workout more effective, enjoyable and safe. If you're ready to get started, check out this post for useful tips to help you exercise and reduce calorie intake.
Treadmill training – warm up first
Run or walk at a slow, easy pace for 5 to 10 minutes. It's tempting to just jump on the tape andto start training, but you should still make time fora proper warm-uplet.
Use a slight incline
Adjust the treadmill incline to 1% to 2%. Because there is no wind resistance indoors, a gentle climb better simulates running outdoors. If you are just starting to run, it is of course good to leave the incline at 0% and thus also increase comfort on the treadmill.
Don't train too steeply
However, do not set the incline too steep (more than 7%). This can lead to Achilles tendon injuries or calf injuries. Run on no more than a 2% incline throughout your workout. Also make sure you combine steep inclines with normal, flat running.
Don't hold on to the console
Some people who exercise assume that they need to hold onto the handrails when walking or running on a treadmill. The handrails are only used for safe climbing up and down. When running on the belt, the main thing you'll do is practice proper upper body form by holding your arms at a 90-degree angle as if you were running outside.
Warming down after treadmill training
It's also easy to jump off the treadmill once your workout is complete and your heart rate is elevated. Spend 5 minutes at a slow pace or run at the end of your workout and let your heart rate go below 100 beats per minute before getting out. Warming down also helps you avoid dizziness or the feeling of moving as you descend.
Don't lean forward
Also make sure to keep your body upright. You don't have to lean forward because the treadmill pulls your feet back. You must pull your feet off the belt before it forces them away. Leaning forward too much can cause neck and back pain.
Watch your steps
Keep your steps quick and short to minimize the impact on your legs. Try to perform a midfoot strike to ensure you don't hit your heel and shock your knees. You may have to exaggerate the heel lift as the feet do not move in a circular motion due to the lack of forward momentum.
Improve step count through treadmill analysis
The more steps you take per minute, the more efficiently you will be able to perform your treadmill workout. Elite athletes can run about 180 steps per minute. Determine your step count by counting the number of times a foot hits the band in a minute, then double that number. Try to improve your step count during your run by focusing on shorter, faster strides and keeping your feet close to the band. This exercise will help you overcome boredom while running and even improve your outdoor running.
Listen to music
Although thatUsing headphonesWhile it's not safe to run outside, listening to music can be a great way to combat boredom and run longer. Choose motivational songs and create a playlist for your workout. This can prevent you from constantly checking the clock to see how much more you need. Still bored? For example, try a 30-minuteIntervall Training.
Hydration during treadmill training
You can lose even more fluids while exercising on a treadmill than if you were running outside. This is because there is little air resistance to keep you cool. For this reason, keep a bottle of water within your reach.
Visualize route
Another trick to spend time on a treadmill productively is to visualize an outdoor route that you frequently ride or run. Imagine walking along it and visualize buildings and other landmarks you would pass along the way. Change the incline setting at the time you are going up a hill.
Don't look down
It's hard not to constantly check how much time or distance you have left, but if you look down, your running form will suffer. Don't stare at your feet either. In this case, they are likely to converge, which can lead to back and neck pain. Facing forward is the safest way to run, whether you're on the treadmill or outside.
