Treadmills are a great backup plan when outdoor running isn't possible or when you're just starting out in running and want to become a better runner. They are usually from the most popular devices for training and can be used both in the gym and at home.
However, it is important not to see it only as a treadmill, as this machine gives us the ability to control a large number of details and, in this way, experience things that cannot be done when we go running outside.
It is also an excellent option to optimize time in certain training sessions, thus making profitable temporary and very small spaces.
To get the most out of your treadmill, you should take into account certain fundamental principles.
Some are very important to prevent injuries and to improve running technique, speed and endurance. Likewise, if you only use the treadmill to lose weight, it is also important that you follow the basic tips that we leave you below.
Table of Contents
- 8 recommendations to get the most out of the treadmill
- Running exercises on the treadmill
8 recommendations to get the most out of the treadmill
As we mentioned before, treadmills are devices that can be used for a wide variety of workouts.
However, there are details and tips that will allow you get the most out of it and improve your training by 100%.
If you want to start running on the treadmill but don't have one, you can enter this treadmill comparison guide and thus review among a great variety of existing tapes in the market. Once you have chosen your tape, put into practice the advice that we leave you below.
1. Choose the right outfit and shoes
If the treadmill is at home, we tend to think that it doesn't matter what we wear and that it doesn't matter if we train in our pajamas.
However, it is important to wear breathable clothing And, if we do the training in an air-conditioned space or with a current, we must protect ourselves with a long-sleeved shirt.
Likewise, it is important that the clothes are not too loose to avoid discomfort, tangles and heat. Footwear is also a relevant element. Use suitable slippers for running It will prevent us from suffering injuries or pains in the feet and the back.
2. Learn to use the treadmill
Using the treadmill is not just getting on it. Although large studies are not needed to use it properly, there are various factors that must be taken into account for proper use of this equipment.
For example, you must learn to get on and off the treadmill when it is moving, manipulate the buttons, choose between the different programs and get used to the distances so that you feel comfortable with the side bars.
3. Increase speed and incline gradually
If you are just starting to use the treadmill, don't increase speed and incline all at once thinking that you can cope with those configurations.
Instead, do a warm-up with no incline, and then start gradually increasing speed, incline, and time.
We recommend interval running so that you get used to the equipment much faster and you don't want to run away from it.
4. Keep a good posture and take care of the technique when running
To use the treadmill properly, maintain a stride length that comes naturally to you.
Avoid shortening it because you feel like you're going to run off the treadmill or because you're going too fast. To achieve this, perform speed variations and determine the pace with which you feel most comfortable.
Likewise, do not look down for nothing in the world. You must look straight ahead and have your head well supported without excessive tension.
5. Step correctly
This also has to do with running technique. Regardless of whether your foot strike is neutral, pronator or supinator, it is important that you step well.
This means that don't use the toe or heel, but the midfoot. Consider that stepping correctly helps to avoid overloading the joints of the legs.
6. Don't hold on to the bars
Treadmills have front and side bars. Sometimes we tend to hold on to them for greater comfort, but this should not be done because it modifies the posture and decreases the effectiveness of exercise.
If you're holding on to the bars because you feel fear, vertigo, or discomfort, start by walking slowly until you feel safe.
7. Do high-intensity interval training and add loads
High intensity interval training is very beneficial and can be practiced in different ways.
Treadmills are one of the best options to carry out these exercises that help improve many physical aspects and endurance sporty.
Additionally, you can use ankle wraps, wrist wraps, or a weighted vest to increase the intensity of your workouts.
8. Push yourself
If you want to improve your times and your physical condition, You must get out of your comfort zone. Demand a little more each day by adding time, speed and resistance.
If the last time you felt very exhausted, do not increase anything at all and repeat until you feel that you are ready to give more.
Running exercises on the treadmill
The ideal exercises to get the most out of the treadmill are those that are performed at intervals.
In this sense, instead of running at a constant pace, it is best to change speed and add different exercises. These workouts can be built into the programs on some treadmills or can be designed on your own.
To design interval exercises on your own, you just need to constantly change the incline for a few minutes and go back to running on a smooth surface.
Likewise, you can also run at a forced speed interspersed with an easy jog to recover.
If you've made it this far, then you're ready to get the most out of your treadmill and improve your training and fitness. But, you probably need something also very important: health insurance.
En Tracker You will be able to get medical insurance so that you can have everything from a footprint study, coverage for injuries, emergency service to training plans.