Treadmill running is an excellent way to get in a workout when the weather is bad, or you can’t get to your favorite outdoor running routes. While it may seem straightforward, there are a few things to keep in mind to ensure that you get the most out of your treadmill workout.
When I first started my running journey, I began on a treadmill at my gym. My goal was to get in 30 minutes of exercise a day. I was putting in the time, but not really seeing any results from what I was doing. I would just get on the treadmill, push the quick start, then run or walk for 30 minutes.
If I could do it over again, I would go into my workouts with a plan. I knew what I was trying to accomplish with my workouts. However, I went into it blindly and without doing any research. I thought the exercises I was doing would get me the results I wanted, without making any changes. Of course adding exercise helped at first, but I quickly plateaued.
As I connected with other runners and joined a running group, I learned the changes I needed to make to reach my goals. Seeing results helped me to stay motivated and stick with running, whether it be outside or inside on the treadmill.
In this article, we’ll cover everything you need to know about running on a treadmill, including gear to get started, proper form, workouts to try, and tips for staying motivated.
Treadmill Running Gear
Before you start running on a treadmill, it’s important to make sure that you have the right gear. Here’s what you’ll need:
1. Running Shoes:
Proper running shoes are essential for any type of running, including on a treadmill. Look for shoes that provide good support and cushioning and that fit well.
2. Comfortable Clothing:
Choose clothing that is comfortable and breathable, and that allows you to move freely. Avoid anything too tight or restrictive.
3. Water Bottle:
It’s essential to stay hydrated during your run, even if you’re running indoors. Have a water bottle close by so you can take sips as you need to. One of the worst things is to have to stop your workout to get a drink of water.
Getting Started
Once you have your gear, you’re ready to get started. Here are the steps to follow:
Adjust the Speed and Incline:
Most treadmills have buttons that allow you to adjust the speed and incline. Start by setting the speed to a comfortable pace for you, usually between 5-6 mph for beginners. You can adjust the incline later.
Warm Up:
It’s important to warm up before any workout, including running on a treadmill. Start with a slow walk or jog for 5-10 minutes to get your muscles warmed up. Then go into your workout. After your workout it’s important to also do a cool down. It can be another 5 minute walk or jog, or you can do static stretches.
Maintain Good Form:
Proper form is key for running, and it’s no different on a treadmill. You’ll want to make sure to keep your shoulders relaxed, your arms bent at a 90-degree angle, and your hands unclenched. Make sure your foot lands under your hips and that you’re not over-striding.
Stay Focused:
It can be tempting to get distracted while running on a treadmill, especially if you’re watching TV or listening to music. However, it’s important to stay focused on your form and your breathing to get the most out of your workout.
Workouts to Try
Now that you know the basics of running on a treadmill, you should try some workouts. Here are a few to get you started:
1. Interval Workout:
This workout involves alternating between periods of high-intensity running and periods of recovery. Start with a 5-minute warm-up, then run at a high intensity for 30 seconds, followed by 1 minute of recovery. Repeat this cycle for 20-30 minutes, then cool down with a 5-minute walk.
2. Hill Workout:
This workout simulates running uphill, which can be challenging but also highly effective for building strength and endurance. Start with a 5-minute warm-up, then gradually increase the incline to a challenging level. Maintain this incline for 10-15 minutes, then gradually decrease the incline back to 0. Cool down with a 5-minute walk.
3. Tempo Workout:
This workout involves running at a steady, moderate pace for an extended period. Start with a 5-minute warm-up, then run at a moderate pace for 20-30 minutes. Cool down with a 5-minute walk.
4. Fartlek Workout:
“Fartlek” is a Swedish word that means “speed play.” This workout involves alternating between periods of high-intensity running and recovery periods, but the intervals are not set in stone like in an interval workout. Instead, you can vary the length and intensity of your intervals based on how you feel. Start with a 5-minute warm-up, then run at a moderate pace for 2-3 minutes, followed by a 30-second sprint. Repeat this cycle for 20-30 minutes, then cool down with a 5-minute walk.
5. Pyramid Workout:
This workout involves gradually increasing and then decreasing the intensity of your run. Start with a 5-minute warm-up, then run at a moderate pace for 1 minute. Increase the speed by 0.5-1 mph every minute until you reach your maximum speed, then gradually decrease the speed back to your starting pace. Repeat this cycle for 20-30 minutes, then cool down with a 5-minute walk.
6. Endurance Workout:
This workout is designed to help you build endurance and stamina. Start with a 5-minute warm-up, then run at a moderate pace for 30-45 minutes. Try to maintain a consistent pace throughout the workout. Cool down with a 5-minute walk.
7. Speed Workout:
This workout is designed to help you improve your speed and running form. Start with a 5-minute warm-up, then gradually increase your speed to a challenging level. Run at this speed for 1-2 minutes, then decrease the speed to a recovery pace for 1-2 minutes. Repeat this cycle for 20-30 minutes, then cool down with a 5-minute walk.
- Remember to always listen to your body and adjust the workouts as needed. As you become more comfortable with running on a treadmill, you can increase the intensity and duration of your workouts to challenging yourself and improving your fitness.
Tips for Staying Motivated
Treadmill running can be challenging, especially if you’re used to running outdoors. Here are some tips for staying motivated and getting the most out of your treadmill workouts:
1. Switch Up Your Workouts:
Doing the same workout over and over can get boring quickly. Switch things up by trying different workouts, like the ones listed above, or by adjusting the speed and incline during your runs.
2. Listen to Music or Podcasts:
Listening to music or podcasts can help make your treadmill workout more enjoyable. Create a playlist of upbeat songs or find a podcast that you enjoy to listen to while you run.
3. Set Goals:
Setting goals can help motivate you and keep you on track. Whether it’s running a certain distance or hitting a specific time, having a goal to work towards can help keep you focused.
4. Find a Running Buddy:
Running with a friend can make your treadmill workout more enjoyable and help keep you accountable. If you can’t find a friend to run with, consider joining a running club or finding a virtual running group online.
5. Use Visualization:
Visualization is a powerful tool that can help you stay motivated during your treadmill workout. Imagine yourself crossing the finish line of a race or achieving another running-related goal to help keep you focused and motivated.
Conclusion
Running on a treadmill can be a great way to get in a workout when you can’t run outdoors, but it’s important to do it right. Make sure you have the right gear, warm up properly, and maintain good form during your run. Try different workouts to keep things interesting, and use these tips to stay motivated. With a little practice and dedication, running on a treadmill can be an effective way to improve your fitness and achieve your running goals.
