When most people think of treadmill running, they automatically dismiss it as a second-rate type of exercise. However, weather, travel, or other circumstances might cause even the most ardent treadmill detractor to line up and begin pressing the buttons for a workout.
The treadmill is our go-to winter weapon for gradually increasing the effort and ensuring enhanced fitness regardless of the weather outside. When you have access to a treadmill, you have no reason to skip your next run training. You can buy Homefitness treadmills if you want to have the best treadmills with you. Here are some tips for you:
Running indoors while it’s freezing outdoors might be difficult logistically. To be completely prepared for a fantastic treadmill exercise, you’ll need to have all of the necessary gear and equipment to withstand the inside temperatures.
Treadmill Clothes : No matter how fast you go, you’re going to sweat. As a result, we advise wearing a well-fitting technical T-shirt and a good pair of shorts.Wear your normal running shoes, but make sure they are clean. Sweatbands (old school yet useful) and wristbands are other options to explore (also to catch excess sweat).
Warm Up Right
It’s all too simple to go on the treadmill and start pounding away at your programmed pace. This is ignoring the fact that when you run outside, your body instinctively settles into its ideal speed. Here’s a basic warm-up to help make your workout as safe and productive as possible:
Walk for 3 minutes:
- Begin slowly and gradually increase to a brisk walk in the last minute.
- Jog for three minutes: If you know your marathon pace, this effort is around one to two minutes slower each mile.
- 3 × 20/40s: This is 20 seconds fast followed by 40 seconds of recovery. The goal here is to get your blood pumping and make you ready to give it your all throughout your intervals or training session.
Focus On Your Cadence
The main difference between running outside and jogging on a treadmill is that the earth moves while you remain still. When we compare the two, we can see that an 8:00/mile effort on your usual run may result in a heart rate of 150 bpm and a perceived exertion level of 7.On a treadmill, however, the same speed raises your heart rate to 140 bpms and seems more like a 5.5 than a 7. Don’t be discouraged by the disparity. Improve your form to take use of it.
Longer steps or more of the same length strides are the two strategies to run faster. The easy side of the “running faster” equation is increasing cadence, and a treadmill is the ideal place to do that.
Test Your Fitness
One of the most difficult aspects of shifting indoors is attempting to reconcile the fitness you know you have on the road with what you do for your treadmill training. There are clever formulae and a plethora of recommendations available to assist you with the fuzzy arithmetic, but there is a better method. If you envision a lot of treadmill running in your future, conduct a rigorous test to eliminate any uncertainty.
Use Incline To Your Advantage
Jogging on a level treadmill is said to be comparable to running down a moderate incline on the open road. When combined with the inertia of the treadmill, you’d be inclined to over-stride and lose your natural running form. The Standard Treadmill Protocol (STP) recommends keeping the slope at 1% for all runs.
As you go on the treadmill, the natural urge is to raise your pace by using the magical up arrows? However, keep in mind that this will not translate well on the open road. Instead of just going faster, push yourself by raising the degree of your base inclination.