The Ultimate Guide to Treadmill Running
Treadmill running is an art form in itself, far more than just a change of scenery from outdoor running. Today, we'll walk you through every aspect of treadmill running to ensure you can safely and enjoyably run a marathon from the comfort of your home.
Before You Step On
01 Ensure Good Air Circulation
Oxygen is your best friend when running, so make sure your workout space is well-ventilated. Avoid running in a closed room to prevent dizziness or nausea due to lack of oxygen. If possible, using a humidifier and an air purifier can enhance your running experience.
02 Warm-Up
Never skip the warm-up just because you're on a treadmill. The injuries you avoid now will thank you later. All the pre-run stretches and warm-ups you do outside, like leg swings, squats, wrist and ankle rotations, muscle stretches, and joint flexions, are just as crucial before stepping onto the treadmill. This helps increase muscle temperature and flexibility.
03 Pre-Run Check
Don't assume your treadmill is ready just because you used it yesterday. Check for any water on the belt or if the machine has been moved, causing instability. Safety in running is all about being cautious. Always inspect the treadmill before use. If you're using a new or unfamiliar treadmill, familiarize yourself with its features like heart rate monitors, calorie counters, speed adjustments, and emergency stop procedures, especially the emergency stop.
During Your Workout
04 Choose Your Running Mode
Modern treadmills come with various modes like "Fat Burn," "Hill Climb," or "Random." Pick one that suits your mood, or customize your own if none appeal to you. If you have knee or joint issues, opt for a treadmill with adjustable cushioning systems.
Research shows that setting the treadmill incline between 2-5 degrees can reduce the force on your shin, minimizing knee damage. Remember to adjust the incline before you start.
05 Music Over TV Shows
Treadmill running can be monotonous compared to outdoor running. Choose upbeat music with a good rhythm to make your treadmill time more enjoyable and your run smoother. Avoid watching TV shows; they can distract you, leading to uneven exertion, reduced workout efficiency, and even potential injuries from being too engrossed in the plot.
Running Tips
01 Start Slow, Then Speed Up
Begin your treadmill session with a walk, gradually transitioning to a jog, and then to a steady run. Start at a walking pace of 2.5-3.7 mph for 10-15 minutes before increasing speed. Don't crank up the speed right away; your body needs time to adjust to avoid accidents.
02 Let Go of the Handrails
What's the main purpose of the handrails on a treadmill? It's not for holding onto while running!
Wrong!
They're there to help you get on and off safely.
Holding onto the handrails can cause you to hunch over, leading to neck, shoulder, and back pain. Keep your posture upright, engage your core, and look forward. Some might argue that holding on allows for a faster pace, but this is cheating your workout. Remember to let go.
03 Take Larger Strides
On a treadmill, taking slightly larger steps can be safer and smoother. Small steps can make you feel like you're being pulled backward, which is dangerous and can lead to being thrown off the treadmill. Position yourself in the middle of the belt, not too far forward or back, and maintain this position as you run.
04 Avoid Leaning Forward
The treadmill belt pulls your feet backward, leading many to lean forward. This isn't necessary! Keep your body upright. Excessive forward leaning can strain your neck and back, and increase the risk of losing balance.
Getting Off the Treadmill
01 Slow Down, Stop, Then Step Off
When finishing your run, gradually decrease the speed until the treadmill stops. Sudden stops can cause imbalance due to inertia, potentially leading to muscle or ligament strains. This is also bad for your heart rate and overall cardiovascular health. Many treadmill injuries occur due to improper dismounting.
02 Post-Run Stretching
Don't skip the post-run stretch just because you didn't run outside. The only difference between treadmill and outdoor running is the location. All the steps you take outside, you should take inside too. Don't just sit down after stepping off; stretch out! Otherwise, you'll blame the treadmill for your soreness the next day.
Running on a treadmill isn't just about moving indoors; it requires specific attention to detail due to the machine's unique environment. Learn and apply these tips to enjoy running even during those times when outdoor running isn't an option.