How to Start Running on a Treadmill
Yes, we know very well: after regular outdoor workouts, competitions in parks, and jogging on embankments, many runners consider it beneath their dignity to move to an enclosed space. The most persistent don't even go to the arena, but we will choose the latter if the choice is between a hard frost, a soft couch, and a treadmill.
There are treadmills in any gym of every fitness center, they are relatively safe (no risk of slipping on ice; you do not have to fear running after dark), you can easily control the set pace, time, and heart rate, and after training, you can immediately take a shower and change clothes without the risk of catching a cold. As you can see, a treadmill has a lot of advantages!
For those who first get on a treadmill, it seems that running on it is significantly easier than on the street.
This is true: on a treadmill, our body does not have to overcome air resistance and make efforts to move the body forward (the treadmill's movement does it for us).
To make running on an exercise machine as similar to running on the street as possible, you need to increase the incline of the running blade by 1%. According to scientists, this is enough to get enough resistance and simulate street running.
Many people think that training on a treadmill is different from running on the street. Others say it's not running at all. Physiotherapist Jay Dicharry debunks this myth in his book Anatomy for Runners: He says the only difference is the surface your feet are in contact with, not the process.
That said, Dicharry argues that we shouldn't place so much importance on differences in surfaces: when we train outside, we don't usually run only on dirt, asphalt, or grass-usually the surfaces alternate. Differences between running on all these surfaces exist, but they are not so great as to be statistically significant. The body fully adapts to running on an exercise machine in just a couple of sessions.
Another undeniable advantage of modern fitness equipment: a good treadmill can be programmed to change the slope of the treadmill, that is, to simulate the slope of the distance for which you are preparing.
Virtually all severe marathons include a "cross-section" course plan that clearly shows when participants are running uphill and have to work hard to climb a bridge or hills (for example, here's the London Marathon map and here's the official Boston Marathonmap). Just enter the incline change before training, or adjust it manually by checking against the map (here's some extra fun).
In addition, many international runners recommend using a treadmill to learn how to eat and drink while running. Yes, you have to know that, too, if you want to be able to chew bars and swallow isotonic while staying on the track and slowing down minimally-the treadmill won't let you do that.
How to properly run on a treadmill?
- Most importantly, if you want to drop the pace, reduce the speed of the running blade, not your rate. If you slow down only your own running, the speed of the bar will not decrease, and you risk tripping and falling.
- Before you start running, warm-up. It is enough to walk vigorously on a treadmill for five minutes.
- Increase the incline of the blade gradually. It's better to go 1-2% from the very first training session. A more significant rise requires preparation.
- Stick to your actual pace, don't aim to set a personal record, and don't run the whole workout at a threshold pace. Experts recommend that you structure your training as follows: the first five minutes - warm-up, intensive walking; after that, three-quarters of the workout at a comfortable running pace; the last quarter - maximum exertion. After that, do not sharply press the "Stop" button and jump off the trainer. It is better to walk for another five minutes at a relaxed pace to restore breathing and heartbeat.
How to entertain yourself on the treadmill?
This is probably one of the main problems. AT BEST, the TV shows are Fashion TV, and it's boring to look around after three minutes. There's nothing new in the mirror, either. As a result, we begin to check the clock every 30 seconds and then get angry that only 30 seconds have passed. What else can we do on the simulator?
- On a treadmill, you do not need to think about where to turn and how not to lose your chosen pace - your head is free to perceive. It's an excellent time to listen to music, podcasts, or audiobooks.
- The iPad combined with the dashboard of the exerciser is probably the only way to run, watch the news, and not take risks simultaneously (if you run at a relaxed pace, of course).
- Everyone does it, but no one admits it: the most exciting thing about the gym is peeking at the people around you. You can think of nicknames for your neighbors and mentally give them marks for doing a barbell press or curl; the main thing is not to do it out loud. In war, all means are reasonable, and even if only this method will help get the planned kilometers - the training is successful!