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How to treadmill run [Article, Video]

Posted by Pascal Landshoeft

Mar 22, 2020 9:00:00 AM

How to run on a treadmill

How to run on a treadmill

 
This is an overview of the basics of how to run a treadmill. We will go into the different programs, how to set the treadmill up and what the best way is to lose weight. 
 
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How to treadmill run 

 
Running on a treadmill can be pretty straight forward. However, there are also several points to take care of to avoid a face plant. These things might be common sense, but I have been there and share how you can avoid hurting yourself.
 
  • Shoes 
  • Phone and keys 
  • Program 
  • Emergency stop 
  • Footstrike 
 
The first thing to take care of is your shoes. Make sure that you have shoes that fit. Tie the laces properly and tuck them away. If you have your laces flying around they can get caught in the treadmill and you will face plant. When this happens the treadmill is a lot less forgiving than the great outdoors as it keeps going while you lose your balance. Pick good running shoes with cushioning. If you want to run mainly on treadmills you might even go for a shoe with more cushioning than other running shoes for outdoors. Talk to your local running shop if there is one. Don’t go to footlocker if you can avoid it. Look for a shop run by a scrawny marathon runner that sells outdoor trekking and running shoes. They know what they are about. 
 
Most people will have their keys and phone on them when they go to the gym. Place them in the tray which most treadmills provide. If there is no tray, put the phone somewhere nearby where you can see it, but directly around the treadmill. Someone will step on it eventually. If you want to listen to music try to get wireless earphones. These are not that expensive anymore and worth the investment if you train regularly. Avoid holding the phone in your hand. 
 
Check the treadmill before you start using it. 
 
  • What rails are available?
  • Does it have an incline function?
  • Which programs are available?
  • How does the emergency stop work?
  • If you had to exit, which direction would be best?
 
Even though this might look silly at first, it only takes five minutes and will prevent that you hurt yourself. When I am in a new gym when I travel I always check these things out. I went flying one too many times because I did not do my due diligence. If you are really new and also a bit that used to treadmill running, let the staff give you an induction. 
 
Familiarize yourself with the programs. The usual suspects are
 
  • Free run 
  • Interval 
  • Hill 
  • Run for time 
  • Run for distance 
  • Run for calories 
 
Free run is the simplest program. You adjust the speed and run however long you want. Any changes in speed or incline will be made by you instead of the treadmill. Free run is great for a warm-up when you are waiting for a class to start or to test the treadmill out. 
 
Interval training chains sprints with active rest times. You can determine the speed and duration of the intervals. Once set up the treadmill will run the program for you. Some treadmills also have preprogrammed interval training sessions. When you do interval training on a treadmill be very sure about your baseline speed. Do some free runs and runs for distance and time before going for intervals. It is better to first have a feeling at which pace you are going on this particular treadmill before going into intervals. 
 
If you have signed up with a fancy gym the treadmills also will have hill programs. Treadmills with incline capabilities are more expensive and usually found in gyms where the subscription cost is a little higher. Hill programs are predefined and keep you at the same pace you set. At certain distances or times, the incline will set in and make the workout harder. Running uphill at the same pace is harder than on a flat surface. This is a great option for more experienced runners who want a closer experience to running outdoors. 
 
Run for time is a simple program that lets you run for a certain amount of time. Check with the team whether cooldowns and warmups are part of the time you type in or added to the total workout time. 
 
Run for distance is also simple. You type in a certain distance of 3km, 5km or 10km and the treadmill will inform you once you hit the goal. Be aware that adjustments in pace during the run how to be made by yourself. 
 
Running for calories is the same idea as distance and time. The only difference is that the goal you set is measured in calories rather than other indicators. Running for calories is great to adjust your training to your weight and age. 
 
Overall treadmills are a great tool when the weather is too hot or cold outdoors or when you want to train your pace. Pacing is important for long-distance runners and treadmills can deliver the same pace for hours on end. 
 
 

Topics: Treadmill, Cardio, Marathon