Long has been the disdain of running outdoors in in-climate weather. Not only was it be too cold or too hot, but the conditions also made your run possibly unsafe, even if dressed properly. And for years, treadmill running was not a good option due to the shoddy designed treadmills on the market. They were clunky, mostly manual-powered devices.
Have times changed. Running indoors, on a treadmill has its benefits, including climate controlled, sure footing, protection from the elements. Today, many runners consider their treadmill the best piece of home fitness equipment they ever purchased. While there is still a lot of speculation among the purists about running on a treadmill, there has been proven, positive results.
You may be surprised by how many days in the year you could be taking advantage of a treadmill. Imagine…cold weather days, too hot outside, the air quality level is poor, you have to stay home with your sick child, not to mention the ever-popular Allergies, and of course…darkness.
However, there are some points to running on a treadmill which I would like to cover. Many consider running on a treadmill as an important part of their training, even marathoners have completed many training sessions on the treadmill. Let us check out these topics individually.
- How Effective is Treadmill Running
- Running on the Treadmill Compared to Running Outside
- Running in Place
- Common Treadmill Running Mistakes
How Effective is Treadmill Running
In general speak, running on a treadmill indoors is not exactly the same as running outdoors. One reason, is with present-day treadmills, the belt is assisted by a motor, making it easier to keep your leg turn-over. Almost all indicate their pace on a treadmill is greater than the pace they can comfortably maintain outside.
Another aspect is the hardening, or immune factor. Outside, your body gets accustomed to poor pavements, sloping sidewalks, the ever-present pothole, etc. Running on the treadmill, however, this can be avoided. Your stride is the same, and no reason for your foot strikes to see any pavement changes. This may seem overly positive, though it does not allow your body to become stronger. Therefor, once you do hit the streets, you may be more susceptible to lower-body injuries.
Don’t get me wrong though, treadmill running is a great training tool. It can make your training easier, as it compels you to run a bit harder and faster, which allows you complete your sessions quicker. the trick is to do controlled workouts and not too often of occurrence.
Compared to Running Outside
We learned running outdoors demands more of your body, due to the ever-changing elements, and how running on a treadmill allows you to run at a faster pace. For the over-weight, or beginning runner, the treadmill belt is less impact, due to the cushioning. This also makes it a good alternative for injury-prone runners.
Probably the biggest negative might be the monotony of running in place, indoors. There might be a silver lining to this, as running indoors may help you mentally. The best advice I can provide is for you to invest in an MP3 player, or set it up so which allows you to watch television or a movie.
Running in Place
There are still many more which think running indoors, on a treadmill is little more than cross-training; to run in place would be like incorporating sit-ups, push-ups, or other aerobic-type of exercises. The thought here is that those exercises build strength and some endurance, much like that of a treadmill, so it is possible that the treadmill could actually complement your present running and cross-training activities.
Common Treadmill Running Mistakes
Many find it to be boring. In light of such, runners like to occupy their minds as we discussed above…listening to their MP3 player, or watching television. However, along with this comes the chance for improper technique.
Holding onto the railing: At first, this may seem okay means of using the treadmill, but it is far from natural. When you hold onto either side rail or use the front rail, you are supporting some of your body weight and expending less energy. Though not used specifically to build your endurance, you will not benefit at all from this approach.
It is better to focus on your run in your normal position, without holding on. If you feel it necessary, the best advise would be to reduce your speed and only increase when you feel comfortable enough to do so. I have read articles about elite runners doing most of their marathon training on a treadmill.
Keeping the belt level: In short, raising your belt one to three percent helps accommodate outside conditions. It is best though to alternate your speed, distance, and incline throughout your run, to better simulate outdoor running.
Don’t forget to checkout the treadmills in my Running Gear section.
