How to improve your treadmill running
Running on the treadmill is an alternative to outdoor running. From a distance, running on a treadmill looks very easy because you need only to hop on and start running, okay? Not very fast! You need to excuse the pun. You might not get the most from the exercise if you do so without knowing the parameters of the treadmill and their effect on your running.
- Start Slow
Like any other exercise routine, you need to start with a gentle warm-up. With a treadmill, it is tempting to set the speed and hit the speed button immediately. The warm-up increases your body temperature and making it easier for your muscles to relax and contract. When your muscles become flexible, they reduce the chances of injury and prepare your body for faster movement. Start with the lowest speed and walk or even jog between five to ten minutes.
- Check the incline before starting to warm up
If you are getting back to running after a long break or just starting, you can leave the treadmill to incline at zero as you build up your form. After incline to zero, set it to about 1-2%, which is considered as the best incline percentage for sustained indoor running because there is no wind resistance. It is good to vary the incline but do not exceed 7%. Combine flat running with steep running. The importance of changing the incline percentage is to give you variation the same way you would experience when running outside.
Always maintain an upright posture and avoid leaning forward. It is usually tempting to keep looking down to see the distance you have covered or the time you have spent. Therefore, to do away with this behavior, you can visualize a running route that you are you are very familiar with you. Keep your arms swinging and head up. Also, avoid holding onto the handrail because it is should only assist you when turning on and off the treadmill, and in case of an injury while running.
Always aim fora short, quick steps instead of long strides. Besides, You should also aim at striking the surface mid-foot. Long strides make you step on the heel first that can leave you with pain around your ankles. It is better to work on improving your steps per minute. Elite runners can go as high as 180steps per minute. In the beginning, you might be very far from that. Despite being far away from there that, you can steadily work to improve on that, especially if you are practicing for racing or competition purposes.
One may be surprised to sweat more on the treadmill as compared to the outdoors where you are kept cool by the wind. During the exercise, always keep your water bottle close to you. It is easy to hydrate yourself on a treadmill because you do not have to carry the water bottle while you are running.
- Cool Down
When you come to an end of the treadmill fitness, you should cool down before you come off. Also, do not come off from a high speed straight away; instead, reduce the speed of the treadmill gradually and spend the last five minutes either walking or jogging around. If you come off from a high speed, it may lead to dizziness and also have injuries associated with coming off a treadmill
before it stops.
Now you have it! Follow the above tips for you to get the best from the treadmill running. Whether you choose to run in your house or at the gym, your time on the treadmill can easily match running outdoors and give you equal benefits.
Please consult the physician of your choice before starting this, or any, diet plan or exercise program