Top 6 Treadmill Training Tips

“Running on a treadmill just isn’t the same as pounding the pavements” - we hear this a lot. Love it or hate it, the treadmill has many benefits - and is so much more than just protecting you when it's raining or super hot outside.

Read on to find out how the treadmill can benefit your training with our top tips on how to get the most out of it too.

The benefits of treadmill running 

First of all, think about the impact. Research suggests that runners tend to have shorter stride lengths and higher stride rates on the treadmill than when they’re running outside, which means they’ll place less impact on weight-bearing joints like their ankles, knees and hips. Treadmills offer more shock absorption than the pavements, and you don’t need to think of crossing roads, turning an ankle - or running in the dark either.

So now we’ve explored some of the benefits, let’s look at how you can make the most of your treadmill training and still get a fantastic cardio workout.

Tip 1: Run on a slight incline

You should always set your treadmill incline to 1 or 2%. Since there's no wind resistance indoors a gentle uphill better simulates outdoor running. 

You should also avoid holding onto the rails - you wouldn’t hold onto railings when running outside would you? Plus, holding on forces you to hunch over, which is an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and strong with your head looking forward, your back straight, and your shoulders level.

Tip 2: Warm-up

You may be inside but it’s still important to warm up to help raise your heart rate and prepare your muscles for the workout ahead. 

Do this by walking at a slow pace at around ~2.5-3.5 MPH / ~4-5.5 KMH for 60 seconds and then start slowly upping the speed every minute so your stride is slightly longer and faster than your usual walking pace. 

Tip 3: Make use of the gym mirrors

Once you pick up your pace into your run, use the mirrors to gain a better awareness of your form and manage your fatigue. 

Are your arms bent and swinging freely at a right angle? Are you clenching your fists or holding your breath? Is your head facing forward with your eyes up, rather than leaning forward and looking towards the ground? Observing your form can help you run more efficiently and minimize fatigue. 

Tip 4: Keep things interesting 

As with anything in life, variety is key, so performing the same old treadmill routine is not going to get the best results mentally, or physically. To keep things interesting experiment with the speed, incline and time.

Try to:

• Power walk on a low incline for 1 minute
• Run fast and flat for 30 seconds
• Repeat
• Recover with a slow walk for 1 minute

It all makes for a fun and effective workout!

Tip 5: Drink up

Given the indoor environment, you'll need to keep yourself well-hydrated - and actually it’s so much easier to do this on the treadmill rather than outside. Just think, you don’t have to carry a water bottle, you can use the holder. Aim to drink little and often - taking in fluids every 15 to 20 minutes.

Tip 6: Cool down 

You should adapt your body to get off the treadmill by cooling down. To do this gradually lower the speed so you are walking slowly for 3 to 5 minutes before you step off the treadmill. Your heart rate should be nice and low and your legs slowly adapting to normal speed again.

For maximum results and consistency, make sure to vary your workouts. If you'd like help with this, get in touch with our team.