Clothing, warm-up, training plan – what to pay attention to?
Trouble can start even before you get on the treadmill. Some of us simply downplay this form of training, explaining to ourselves that it is just a warm-up. Underestimating this type of exercise leads to making mistakes, the consequences of which can reveal themselves when least expected.
Let’s start with basic preparation. Training on a mechanical treadmill does not require much effort – all you need is a pair of shoes and sportswear. In theory, this is true – as long as the pair of shoes you choose is suitable for running (providing cushioning and stabilising the foot), and the outfit does not consist of a cotton T-shirt that will turn into a wet compress after several minutes of running and shorts that cause chafes. We often start running in “sportswear” that does not provide us with adequate comfort for exercise.
You can, of course, go to the other extreme and already at the start stock up on numerous sports gadgets – compression garments, belts for starting numbers, heart rate monitors, arm bands, sports water bottles, energy gels, headlamps... Although there is nothing wrong with being fond of sports gadgets, remember that when taking your first steps on the treadmill, first of all it is worth making a proper training plan.
When starting your workout, think about why you want to get on a mechanical treadmill in the first place. For some, a short session on the treadmill complements the warm-up before the actual workout. For others, it is a way to shed excess weight. Still others use a mechanical treadmill for completing specific tasks in their running workout. We differ in our motivations, running styles and fitness levels – that is why you should remember that the training plan and its level of complexity should be matched to the goal and your individual abilities.
For a simple 10-minute warm-up, you don’t need big plans – just don’t go over the top with the intensity of the run. People who run to lose weight can use predefined training programmes on machines. Advanced runners tailor the type, duration and intensity of sessions to the specific training goals and distances at which they want to break their life records. Often, however, we (consciously or not) attempt at an intense speed workout, and after only a short while, we are unable to keep up the pace, are out of breath, and get off the treadmill with the resolution “Never again”. What can be done to avoid such situations?
Safety rules on the treadmill
This part is dedicated primarily to beginners, but not only! Sometimes the mistakes discussed below also happen to more advanced runners. In the first case, the problem is the lack of knowledge of safety rules and treadmill operation. In the second – their disregard or routine.
Stumbles (literally!) can happen before you even switch on the treadmill. In theory, we all remember that it makes sense to use the handrails when getting on and off the treadmill. After all, that’s what they were put there for. Nevertheless, we often enter without holding, straight onto the running belt. What if it is not secured or catches a slip? It also happens that some runners step onto or jump on machines on the run, risking injury even before the start.
When switching on the treadmill, many people repeat mistakes that can lead to falls. After pressing the “Start” button, there are sometimes problems with catching the balance, because the machine starts with a jerk or accelerates to the set speed differently than we thought. Remember that to avoid this type of situation, just stand on the side steps of the treadmill. However, some people stand there, waiting until the machine has had time to decently accelerate and only then do they try to step onto the belt – and training should not be started this way.
So how to you start exercising safely? Always get on the treadmill using the handrails and side steps. Before starting it, it is a good idea to look around the dashboard and locate the most important buttons: pace adjustment, incline and emergency stop of the machine. Once you know that everything is in place and working properly, you start the running belt at low speed and calmly step onto it. Once you catch the rhythm of the steps, gradually increase the speed to one that suits you.
A final note: put all items that you bring with you to the treadmill in places that are designated for this purpose or leave them where they will not disturb you. This will help you avoid a situation where you accidentally knock them under your feet.
Proper running technique
Running on a mechanical treadmill seems simple – and indeed it is. The problem is that the results of such training and the comfort of doing it depend on several important details that we sometimes forget. Let’s start with correct posture – you should run in an upright position, not leaning back or forward, so as not to put additional strain on the spine and joints. In practice, however, we often tend to lean forward. This may be due to several issues:
- Looking underfoot or at the screen – novice runners, unaccustomed to using a treadmill, tend to look down so as to check whether they are sure their feet are hitting the running belt. The more advanced happen to focus their eyes on the machine’s display or the phone screen stacked on the front dashboard – both of which can result in back pain after the workout.
- Bad habits from running outdoors – some people repeat their own mistakes, perpetuated during other workouts. These include inadequate technique or the belief that leaning reduces drag and allows you to run faster. Faster fatigue and back and joint pain can also result from poor posture due to weakened postural muscles.
- Running with hands on supports – this way of training impairs running technique and tires the spine. So remember to always run without holding, just like outdoors.
When training on a treadmill, you should move with a steady, rhythmic step, keeping to the centre of the running belt. However, some people happen to put their feet near the side steps or “ride” the belt, approaching the front or back of the belt. That is why it is a good idea to start getting used to the machine at slightly slower speeds and focus on proper running position and step regularity. Although many claim that running on a mechanical treadmill is identical to natural running, the reality is somewhat different – people who run on machines have been observed to have a tendency to shorten their stride, which translates into less mobility in the hip and ankle joints. That is why it is worth supplementing running on a treadmill with outdoor training and make sure to exercise your calves, thighs and buttocks to compensate for this deficiency.
Admittedly, there is still no consensus on which part of the foot it is best to land on while running, but the cushioning provided by the mechanical treadmill encourages some runners to fall hard on the entire foot. A heavy, loud thud is not indicative of the effort put into training, but of the stress on the joints and deficiencies in the runner’s posture and technique.
Mentality and discipline
“A treadmill workout is no substitute for real running,” is an opinion that can be encountered quite often. While there is some truth in it, for many runners it is not so much a motivation to improve the quality of training, but an excuse to disregard the basic principles of sports practice. So what should you keep in mind when deciding to train on a treadmill?
- Hydration – a treadmill workout is not “real” running, you are exercising without resistance to movement, in an air-conditioned room, so you probably don’t need to drink too much? Quite the contrary. When running indoors, our body does not cool as effectively as it does outside, so the need for fluids will be greater.
- Nutrition – many books have been written about the fact that taking care of good shape and figure starts from the kitchen. We, on the other hand, point out that a hearty meal immediately before a treadmill workout is a very bad idea – just like before running outdoors. We also advise you not to run on an empty stomach.
- Efficiency – “real” running also involves working with resistance to movement that is not present on a treadmill. However, it turns out that the actual differences in energy consumption levels are barely noticeable. Some, however, take them seriously enough to add killer ascents to what could be a regular training session, using the full incline range of the treadmill. Are they right? Not necessarily, because most often it only takes 1% to make it “more uphill”.
- Warm-up and stretching – a mechanical treadmill puts less strain on joints and tendons than running outdoors, but that’s no reason to completely forgo even a few minutes of warm-up before getting on the machine and static or dynamic stretching (rollers) of leg and back muscles. Why risk cramps, aches and injuries if you can avoid them?
- Variety – change of distance, pace, incline, endurance exercises, intervals, ascents... Diversifying the training stimuli increases the effectiveness of training, prevents stagnation of shape, and supports regularity. So try to avoid repetitive and tedious workouts.
References:
- Demirkan E., Yilmaz B., Tosun M. I., The effect of continuous running on body hydration levels: A comparison between treadmill and outdoor environments, Journal of ROL Sport Sciences, 2020.
- Sinclair J., Richards j., Taylor P. J. et al Three-dimensional kinematic comparison of treadmill and overground running, Sports Biomechanics, 2013.
- Sprott J. C., Energetics of Walking and Running, https://sprott.physics.wisc.edu/technote/Walkrun.htm, accessed on: 7.07.2024.
- Jones A. M., Doust J. H., A 1% treadmill grade most accurately reflects the energetic cost of outdoor running, Journal of Sports Sciences, 1996.
- Van Hooren B., Fuller J. T., Buckley J. D. et al, Treadmill Running Biomechanically Comparable to Overground Running? A Systematic Review and Meta-Analysis of Cross-Over Studies, Sports Medicine, 2019.