It is a basic machine in any gym that you can also have at home to run whenever you want without having to go out and optimize your workouts to the maximum. Find out how to get the most out of the treadmill with these tips. Keep reading!
If you practice running, the treadmill is an excellent tool that can help you improve your running technique, avoiding injuries, while gaining running speed and endurance. Training on the treadmill does not have to be boring because there are many benefits that it offers you so that you can enter variables in each session. Increase the incline, move backwards or laterally, increase the resistance level, modify your stride. Take note of everything you can do on the treadmill.
How to train better on the treadmill
Monotony and lack of motivation are the main problem when running on the treadmill, but with the following tips you will improve with each workout on the treadmill:
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Start with a good warm-up
It is a common mistake to start running on the treadmill without thinking that running on it also requires a prior warm- up, which will be your first exercise. Warm up before getting on the treadmill. A few stretches and twists of the arms, ankles, and knees are essential. Also, take your first strides at a slow / moderate speed.
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Run in all possible directions
Not only forwards, he also runs backwards and laterally, always lifting his feet well. The change in your movements will make you involve different muscles in each of your steps: quadriceps, calves, hamstrings, glutes…
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Increase speed and incline progressively
To improve your training on the treadmill, it is important to push yourself a little more in each race. The machine allows you to set the level of difficulty (resistance and speed). Don’t get comfortable doing the same thing all the time. After a proper warm-up, raise that level as you spend minutes on the treadmill.
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Dare with the slopes
The training piggyback on the treadmill one of the great advantages of this device. Being able to give the treadmill the incline you want will make you train as if you were running on a circuit that includes more or less steep slopes. Including “hills” in your treadmill workout will improve your performance in no time and make your workout more effective.
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Includes high intensity intervals
Demanding interval training (HIIT) can be perfectly performed on the treadmill. Run alternating slow pace and jog every 5-8 minutes and intersperse a few seconds at maximum power and speed.
Don’t hold onto the bar
Try to imitate the natural movement you make when moving forward, just as if you were running down the street or in the field. The stroke is important when training on the treadmill not only to also work the muscles of the upper body but also to improve your own marks in each race.
Details that will improve your performance on the treadmill
Being a smooth surface in motion, without the obstacles that you may have when training outdoors, the treadmill can help you improve your posture, your footprint and your running technique in general. If you are going to start running on a treadmill, review these tips and progressively improve your performance:
- On the machine, remember to keep your back straight with your abdomen and glutes contracted while coordinating the movement of your legs with that of your arms. Keep your eyes straight ahead.
- Don’t make constant stops. Plan your training time on the treadmill and complete it. If you don’t succeed, set yourself a more “realistic” goal that you can meet. Also on the treadmill it is important to adapt the effort to your own physical condition.
- Good pair equipment is also important. Comfortable and breathable clothing together with suitable shoes that adapt to your footprint (prone, supine or neutral) is key to achieving greater effectiveness on the treadmill. Remember that you must try to support the foot in its middle area (not on the toes or heels).
- Finally, do not forget to monitor the evolution of your training on the treadmill by checking variables such as your heart rate, the average speed obtained or caloric expenditure. If you are clear about these references, it will be easier for you to try to beat your own records on the treadmill.
