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Proper use the treadmill to maximize your training results

by KenXu 16 Aug 2023 0 Comments

Most runners have been exposed to treadmills to a greater or lesser extent, and many of them feel that the experience of running on a treadmill is much worse than outdoors, not to mention that one of the advantages of running as a sport over other aerobic sports is its simplicity and freedom; you can independently choose where to go, and you don't have to spend money on venue fees.

So why do we go running on a treadmill?

When it's pouring rain outside, the temperature is too cold or too hot, or you're pressed for time, the treadmill is a great alternative to training equipment that is both safe and time-saving. In addition to this, utilizing some of the features of the treadmill for training can actually bring us quite a few benefits.

1. More precise training intensity control

On a flat surface, we can only control the intensity of our training by changing our speed or training duration, whereas on a treadmill, the speed and incline can be combined in an infinite number of ways, allowing you to achieve the ideal training intensity. For example, you can run at a very slow speed, but as long as you set the incline of the treadmill properly, you will be able to meet your training volume requirements.

Especially for people with poor pacing ability, the treadmill is quite an effective training tool to make sure that the training pacing is within the planned range at all times. When operating high intensity intervals, you don't have to worry that you will become too fast when you first start running, as long as you input the speed on the operation board, you can run in place as much as you like.

2. Provide a stable environment for hill training

Incline training on the ground will inevitably be divided into uphill and downhill two parts, for runners, many people often only want to carry out uphill training, you need to constantly uphill and downhill or by way of folding to achieve the purpose, if you want to single training uphill or downhill, the treadmill can be easily done.

After a certain amount of time training on an incline, you just need to get off the treadmill to recover. This may be especially good for runners who are recuperating from minor injuries incurred from downhill running, and is less likely to interfere with uphill training due to the lesser impact associated with going uphill. When the incline is high enough, even very slow running can achieve a greater training intensity.

For runners who want to prepare for more downhill segments (such as the Boston Marathon), more downhill training is better, but of course, when choosing a treadmill, check to see if it includes a downhill incline adjustment feature. Some runners choose to elevate the back end of the treadmill with something like a sleeper to create an incline, but if you're doing this, be careful to make sure that your treadmill is securely attached to a support so that it won't be knocked over by vibrations or unexpected conditions that could pose a personal safety issue.

When running downhill, you should pay attention to gradually increase the number of times and training volume, because the downhill impact is higher, do not cause unnecessary injuries because of the extra landing impact.

3. Specialized training more suitable for increasing stride frequency

As the treadmill running belt will actively drive the feet back, do not need to spend extra strength to move forward, and because the speed of the treadmill has a fixed inertia driven, for the lower frequency of runners is a good thing, because the treadmill is relatively easy to improve the frequency of the treadmill, if there are conditions often in the treadmill with a high frequency of the step of the runners, over time, to go outdoors the frequency of the runners will also bring a certain amount of improvement.

4. Better protection and recovery for knees

Since some treadmills are designed with a certain cushioning effect, which can reduce the impact on the legs and help reduce fatigue, easier recovery classes or low-intensity aerobic training on a treadmill can effectively help muscle recovery and bring better dynamic recovery.

In addition, since the treadmill can reduce the pressure on the lower limbs, training on the treadmill is a good choice for runners who are just getting over an injury at this time of year.

5. Higher personal running freedom

There are many runners who like to run alone sometimes, and many people who run alone are actually afraid that someone will suddenly appear and start a conversation, or even want to run with you for a while, and the treadmill can provide you with such an atmosphere of running alone. If you are running on a treadmill in your own home, sometimes you don't even need to wear a top or sweatpants, subtract yourself and have a conversation with yourself in the most relaxed and comfortable state possible, or, just don't think about anything at all.

The psychological benefits of those long runs on the treadmill may outweigh the physical benefits.

One thing to keep in mind is that generally speaking, treadmill speeds are measured in kilometers per hour (km/h), not kilometers per kilometer as we are accustomed to, so you need to convert the speed to kilometers per hour before training.

Finally, some tips for using a treadmill -

Remember to calibrate the treadmill regularly for data accuracy.

Training at the same pace throughout your workout can have a negative impact, to avoid this add some variation to your running program by including some interval training and incline inclines.

For example:

10-minute warm-up: slowly but steadily increase your pace for the first 5 minutes until you reach your normal long-distance running pace. Then hold that pace for another 5 minutes.

25-35 MINUTE TRAINING SESSION: Run five 2-minute intervals at high intensity (90% of your subjective effort level). Between each interval, jog for three minutes at an easy pace for active recovery. Every other week, you can add two more 2-minute intervals to your workout.

10-MINUTE COOL-DOWN: Maintain a normal long run pace for the first 5 minutes. Then steadily decrease the pace for the next five minutes until you are running at a very low intensity.

3. When running on a treadmill while watching a TV or computer screen, watch where they are placed so they don't interfere with your running form.

4. running on a treadmill is usually easier than running outdoors. One reason for this is the lack of air resistance. To compensate for this, increase the treadmill incline by 1 or 2 percent.

5. people who run on a treadmill tend to focus solely on the monitor to monitor their cadence, heart rate, etc. as well as to see if their feet are on the treadmill. as well as seeing if the feet are landing in the correct position on the treadmill. Over time, this can lead to poor posture, which can lead to shoulder and neck discomfort. So make sure you look straight ahead as you would if you were running outside.

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