Some essential treadmill running tips so you can enjoy an effective, safe, and productive workout, whatever the weather.
Making time for outdoor training sessions with less daylight can be tricky. The treadmill is a good alternative. Sure, treadmill running is certainly not everyone’s favourite thing to do. Still
How to run on a treadmill
Treadmill running might look easy, but the first couple of times you step on a treadmill can be treacherous if you don’t follow a few basic safety tips. When running on a treadmill, you should run in the same way as you would outside, that is, by using your natural gait and maintaining nice long strides. If you struggle to find a comfortable running form, take some paces off the treadmill until you get it right. You can then increase the pace gradually.
Once you get going, you should follow these simple steps:
- Don’t look down – The temptation is constantly looking down at your feet to check that you’re running in the center of the treadmill. All that’s likely to do is impact your form and potentially cause back and neck pain. Instead, run tall, look ahead, and keep your body nice and straight.
- Don’t lean forward – As your feet are being pulled backward; there is a tendency to lean forward to compensate. Leaning forward too much could cause neck and back pain and reduce the efficiency of your run. While you run, check that your shoulders are directly above your hips and pull in your abs to keep your posture in check.
- Don’t hold onto the handrails – Initially, you might think about holding onto the handrails for extra stability. However, all you’re doing by holding the handrails is lightening your load and making life easier on yourself. Instead, act if the handrails aren’t even there. If you feel you need to hold them for stability, it means you’re either going too fast or running at too great an incline.
- Don’t step on the treadmill when it’s moving – Stepping on and off the treadmill when it’s moving is one of the biggest causes of treadmill injuries, so make sure you have everything you need (a towel, hydration, headphones, etc.) before you start your run.
Warm up first
You should warm up properly before every treadmill session. A five-minute brisk walk or slow jog will raise your heart rate, oxygenate your muscles and increase your temperature so you’re ready for the real work to begin. You can then gradually increase the pace and/or the incline.
Set a slight incline
Treadmill running without setting an incline is equivalent to running on a slight decline outdoors. That’s due to the fact that there’s no wind resistance indoors and no variation in the terrain. We’d advise you to set a 1–2% incline to ensure you’re working as hard as you would outdoors.
Pop those headphones in
One of the benefits of treadmill running is that you can safely listen to music or your favourite podcast to help pass the time. Using headphones while running outside can be dangerous, particularly if you’re running in a built-up area, so the treadmill provides a little more escapism.
Drink plenty of water
Training indoors often means a hot environment where you sweat much more on a treadmill than you would be running the equivalent distance outside. Make sure there’s a bottle of water within easy reach, and aim to drink at least 200 milliliters of water for every 20 minutes of running.
*The benefits of running on a treadmill
There are numerous benefits associated with running on a treadmill. Perhaps the most obvious is maintaining your training regime in any weather. Another important benefit often overlooked is the better shock absorption treadmill running provides relative to pavements, concrete, and asphalt. That can help to reduce impact injuries and the stress on your ankles, feet, and knees. It’s also much safer than running outside, with no traffic, bicycles, pedestrians, or dogs to navigate.
The most important benefit of treadmill running is the ability to control your pace precisely while accurately tracking your time and distance covered. Many runners need help maintaining a consistent pace and often start their run quickly. The treadmill allows you to maintain an even pace throughout your run and finish with a flourish if you still have some energy to burn towards the end of your workout.
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