Mechanical treadmill has a lot of practical advantages, which is why more and more people choose this type of workout: either as a stand-alone cardio session or as an addition to their outdoor running regimen.
Discover the 5 benefits of treadmill exercise
- Easy availability
Wherever you are, you can just head to your nearest gym for some running practice. Running on a treadmill gives you independence, as you don’t need to be concerned about the availability of running trails. This workout can be done practically anywhere.
- Indoor workout
Too cold, too warm, it’s raining, it’s snowing, it’s about to get dark... it’s so easy to find excuses not to go running! Treadmill exercise takes place indoors, in a well-lit gym, at a constant and comfortable temperature. Consequently, you can work out regardless of the season, day or weather.
- No obstacles
Anyone who has run outdoors knows that you need to have eyes in the back of your head at all times. Pedestrians, dogs, terrain obstacles, traffic... Changing conditions result in an uneven pace and prevent you from concentrating one hundred percent on your training goals. There’re no such risks on the treadmill, so you can work out more effectively and efficiently.
- Run as you please
State-of-the-art mechanical treadmills allow precise programming of running conditions. You can fine-tune the running time, pace, intensity, and treadmill incline to your needs. You can also take advantage of special programs that replicate specific running conditions, or have high-intensity interval training.
- Cost-efficient and effective
To run on a treadmill, you only need a basic sports outfit and a pair of good shoes (click HERE to get 5 tips on how to find the perfect running shoes). You don’t have to spend your hard-earned money on high-cushioning footwear, thermal underwear, appropriate clothing for different weather conditions, a headlamp, and many other expensive gadgets which may not always be very useful.
Run your way to health!
No matter whether you run on a treadmill indoors or outside, you provide your body with the same benefits of a running-based workout. Read below to find out more about the key benefits of running.
- Healthy heart and cardiovascular system
Treadmill running improves cardiovascular performance. In addition to building up your general fitness, it helps prevent cardiovascular diseases. Treadmill workout can help bring down high cholesterol levels and lower blood pressure.
- Well-functioning spine
Treadmill running builds up the muscles of the legs and buttocks, but also strengthens the postural muscles to maintain the spine in a natural shape. While it’s not a substitute for solid strength training, it helps relieve spine problems caused by a sedentary lifestyle.
- Slim body shape
Treadmill running is also the most effective way to burn calories of all machine-based workouts. Compared to stationary biking, running on a treadmill helps you burn 40% calories more [7]. To conclude, the treadmill is a good way to lose excess weight, provided, of course, that you work out regularly and follow a healthy diet.
- A healthy mind in a healthy body
Folk wisdom has it that running on a treadmill – like many other forms of exercise – boosts the overall mood and supports mental health. This popular belief is also backed by science. Experts have also found that running improves human brain function in a range of areas including memory, concentration capacity, planning and organization as well as impulse control [11].
- Better quality of sleep
Treadmill running supports the production of melatonin, a hormone that contributes directly to the quality of sleep. Researchers have found that several months of regular running practice during the day translate into approximately 45 minutes more sleep during the night [12].
Is running safe for your joints?
For many years, it was thought that regular running workouts could lead to degenerative changes in the joints, especially in the knees. However, scientists have now proven the opposite. Studies show that running not only has no negative impact on the knee joints but even protects the hips from degenerative changes [3].
The design of the mechanical treadmill provides an extra level of protection against injury because of shock absorption technology. This is especially beneficial for beginner runners and elderly people, who may experience discomfort when running on pavement.
Just to get you going...
If you want your treadmill workout to bring you maximum benefits, it must be done regularly. That’s why you should do your best to make it a rewarding experience. If you take care of a few basic things, you can embark on your treadmill adventure without any problems.
- Running gear
To choose the best treadmill running shoes, focus on stable foot position. Soft padding and cushioning don’t play that much of a role, as the design of the treadmill reduces shock transferred to the runner’s body.
Your running gear should be comfortable and fit the body well. Clothing made of technical breathable fabric provides adequate thermal comfort during training. A cotton T-shirt is not a very good choice – after some time on the treadmill, it will get soaking wet and cling to your body.
- Good hydration and nutrition
Intense cardio workouts cause the body to use up water and deplete carbohydrate reserves rapidly. If you don’t want to ‘crash and burn’, have a bottle of water or isotonic sports drink on hand, along with a quick snack such as an energy gel or protein bar (check out 5 simple recipes for healthy protein-rich bars HERE).
- Warming up and stretching
Just like any form of training, running on the treadmill requires a warm-up. It’s a good idea to exercise for a few minutes before getting on the treadmill (have a look at a sample set of exercises prepared by a trainer HERE). Then, starting with a leisurely walk, work your way up to your running routine.
Stretching after a workout can be done statically or with foam rollers, which are particularly useful for massaging the quadriceps muscles of the thighs.
- Look before you leap
One of the most common mistakes beginner runners make is training too intensely during the first workouts. Overly ambitious plans turn out to be unrealistic, resulting in fatigue and frustration, and sometimes even contusions and injuries. This is why you should start slow, running smaller distances, and gradually progress to greater loads.
- Don’t give in to boredom
The same fitness club, the same treadmill, the same running program, the same wall in front of you... some people find it boring to run on a treadmill, which prevents them from exercising regularly. Make sure to add variety to your workout routine. For some, it may be a new playlist on the headphones or a new show on the phone screen. Others may benefit from frequent changes of pace, distance or incline of the treadmill. The tip is not to get stuck in a rut!
4 health and safety rules on the treadmill
Using a mechanical treadmill is safe, as long as you stick to a few basic rules that may not be very obvious to beginners. By following the tips you’ll maintain a good running technique.
- Start the belt before stepping onto the treadmill
Stand on the side steps of the treadmill, turn the machine on and set a low speed, and then step onto the running belt. Standing on the belt when starting the treadmill can result in a nasty fall, just like attempts to jump or run onto a fast-moving belt.
- Stay in the center of the belt
Position yourself in the center of the running belt to maintain correct posture and natural stride length. Keep away from the side edges of the belt! If you put your feet outside the belt, you risk losing your balance and falling.
- Look straight ahead
Beginner runners have the tendency to look at their feet while running. This is a mistake that leads to incorrect posture and interferes with the running technique. Leaning forward puts unnecessary strain on the muscles as they struggle to maintain body balance, while the moving belt pulls the runner’s legs backwards. If you look ahead, your body almost automatically finds the correct running posture.
- No handrail holding
It seems obvious, but not to everyone. Since treadmills are equipped with handrails, some runners are inclined to hold onto them, while running. It’s a bad technique that reinforces poor running posture, lessens your workout effects, and looks weird. Use the handrails only when getting on and off the running belt.
Whether you are new to running or already a proficient long-distance runner, training on a mechanical treadmill will help you achieve excellent effects. Keep in mind, though, that to become a better runner it’s advisable to run outdoors as well, and boost your performance through a balanced diet and general fitness practice.
.............
References:
1. https://med.stanford.edu/news/all-news/2008/08/running-slows-the-aging-clock-stanford-researchers-find.html.
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/.
3. https://pubmed.ncbi.nlm.nih.gov/23377837/.
4. https://pubmed.ncbi.nlm.nih.gov/23669091/.
5. https://pubmed.ncbi.nlm.nih.gov/30991724/.
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9338755/.
7. https://pubmed.ncbi.nlm.nih.gov/8618368/.
8. https://pubmed.ncbi.nlm.nih.gov/31802395/.
9. https://pubmed.ncbi.nlm.nih.gov/8887211/.
10. https://www.health.com/fitness/the-pros-and-cons-of-running-on-the-treadmill#citation-2.
11. https://www.nature.com/articles/s41598-021-01654-z.
12. https://jcsm.aasm.org/doi/10.5664/jcsm.2930.
13. https://fit.poradnikzdrowie.pl/treningi/bieganie/trening-na-biezni-jak-cwiczyc-na-biezni-zeby-schudnac-aa-Z9DM-3q61-w8dT.html.