A Complete Guide To Running on Treadmill


More than 40 million people use treadmills, treadmills, or treadmills as they are also called, regularly in the United States. Her reasons range from weight loss, improved cardiovascular capacity, and even training for competitive distance running.

What, then, are the benefits of running on a treadmill versus running outdoors? Are we wasting time when working out on a treadmill exercise routine or is it an effective method of losing weight and getting fit? Don’t worry about a treadmill cost as you can get it in a cheaper price with Amazon coupons.

Advantages of Using Treadmill

The main benefit of the treadmill is that it allows us to avoid doing it in conditions of extreme cold, strong winds and intense heat or humidity. We eliminated the possibility of slipping and falling on ice and snow and heat exhaustion is greatly reduced. Also, slippery conditions interfere with normal running form and pace, so the treadmill offers an alternative.

Another major advantage is that treadmill operation provides a flat, cushioned surface that is easier than outdoor terrain for the ankle, knee and hip joints. A treadmill is also ideal for people with orthopedic disabilities, such as arthritis and joint pain, and obese or severely overweight people.

Also, the flat surface of the treadmill does not have the incline we find on the road, making treadmills less likely to suffer from Achilles tendon and knee injuries.

If your treadmill is nearby, you can run or walk whenever you want and you’ll always have a source of water, so dehydration won’t be a problem. Similarly, you are always near a bathroom when nature calls.

Tape operation lets you listen to music or watch TV / movies to avoid boredom, especially for long runs.

With a good treadmill , you can vary your workouts by controlling speed and elevation. You can also do uphill exercises without any subsequent downhill runs at the risk of muscle damage.

Disadvantages of the Treadmill

Despite these benefits, walking and running outdoors offer some advantages over running the indoor treadmill since exercising outdoors allows you to go out in changing landscapes and offers different possibilities for training routes.

Frequently asked questions to buy and use a treadmill

How does a treadmill compare to running outdoors on artificial (road, track) or natural surfaces?

Many believe that running on the treadmill is not as challenging as running outdoors where there are slopes, changes in weather, etc.

Can I wear the same shoes or sneakers that are used when running outdoors?

If you can use your same model of sneakers, however, the ideal is that the sole is as clean as possible so as not to dirty the tape. So now is a good time to look for online stores with cheap running shoes  and buy an extra pair for exclusive use on the treadmill,

What is the oxygen consumption in the treadmill race versus the track race?

A study by McMiken and Daniels (1976) compared running at 180 meters per minute (m / min), 210 m / min, and 260 m min on a track and treadmill. From a practical standpoint, there were no measurable differences in submaximal stroke oxygen consumption in the two conditions. Similarly, Meyer et al. (2003) found that the maximum oxygen uptake during outdoor operation did not exceed the oxygen consumption on the treadmill.

Is lack of wind resistance on the treadmill a disadvantage for long-distance runners?

While running on the treadmill does not offer wind resistance, Jones & Doust (1996) concluded that setting the treadmill elevation to 1% would compensate for the loss of energy due to lack of air resistance.

However, as the running speed increases in the open air, wind resistance increases significantly, which increases oxygen consumption. Pugh (1971) demonstrated that air resistance increases training workload by 2% to 10%, depending on runner speed and headwind. Oxygen consumption while running at 15.9 kilometers per hour (km / h) averaged 2.9 liters/minute (L / min) under idle conditions; it increased to 3.09 L / min against a wind against 16 km h, and increased further to 4.1 l / min against a wind of 66 km / h (an additional energy expenditure of 41% to maintain running speed).

With the treadmill running, deficiencies in energy expenditure can be remedied by setting the incline level.

Does the treadmill alter running technique?

Research has shown minor biomechanical differences between treadmill running and outdoor running. For experienced runners, treadmill running causes an increase in the range of motion of the legs therefore the hip flexors stretch more than they do during outdoor operation at a comparable speed. It remains to be seen whether this represents a disadvantage, but it does indicate that long-distance runners must do a large part of their outdoor training to get the best running economy. The general pattern of lower limb angular kinematics is similar in treadmill and surface operation (Donoghue and Harrison 2004).

Interestingly, Riley et al. (2000) found that running on a treadmill caused a shorter stride length and more strides per minute in beginning runners who switched from running outdoors to running on a treadmill.

Does Treadmill Damping Cost us More or Less Energy?

The treadmill surface is more cushioned than a road, causing up to 10% less energy expenditure. This is because the “bounce” or reactive force on the ground is softer on a treadmill, so our muscles don’t have to work as hard to push us back after each step. However, for fans of physical activity and people on weight loss programs, this is not a problem since you can increase the elevation of the treadmill or simply exercise longer to compensate for those “lost” calories.

Recommendations for Buying a Treadmill

Due to the intensive use of your treadmill by customers of all weights and sizes, it is important to purchase a durable commercial-grade machine. Consider the treadmill a major purchase and go to a reputable company like the one you would find at a fitness fair. With good basic maintenance, your treadmill should last 7 to 12 years or more.

The treadmill should be relatively quiet (producing a “buzzing” sound), robust, and capable of supporting its weight (some warranties for the treadmill are void if it weighs more than indicated on the treadmill).

Look for a model built from aircraft aluminum and capable of supporting a 500-pound load. The treadmill should not move when you are running on it.

Make sure you have an idea of ​​a treadmill before buying it. Most treadmills will feel good for the first 5 minutes, but after that your legs will see the difference in better quality models. Treadmill reps will usually organize a test for you at a local gym for example.

Buy a machine with at least a 2.0 horsepower motor; That should be 2.0 “continuous horsepower” versus the “maximum horsepower” available at full speed. Continuous duty power is a measure of sustained power during regular use. Your treadmill must be able to run at least 10 miles per hour (mph).

Get the largest tape width available for your model (18-24 inches) and length (45-60 inches). Order a four layer tape as it will last longer. If you are very tall, order the longest possible strap and platform (often called an extended belt). Make sure there is enough standing space next to your feet on the side of the strap. The platform must be at least 1 inch thick.

The platform should be adequately cushioned and should not feel like you are running on asphalt or cotton. Some brands of treadmills advertise that their models reduce joint stress by up to 30% compared to concrete or asphalt. Choose rubber versus foam padding.

Make sure the console is easy to read and use. Look for a calorie counter, heart rate monitor, speed (miles per hour), an ascending and descending gradient, a quick start program, and various custom programs. Make sure your treadmill has a red emergency shutdown button and a green “Quick Start” button. A nice add-on is a program that offers a fitness test so you can periodically assess your fitness.

Many personal trainers prefer treadmills with a database that stores training information and can even be used to program plans.

Despite differences in energy cost, biomechanical adjustments, and lack of wind resistance compared to outdoor operation, treadmill remains an ideal exercise mode for general cardiovascular fitness or weight loss. weight. It offers most of the benefits of running outdoors while providing a safer, more shock-resistant environment (thus less chance of injury) plus quick access to hydration. It is also easy to measure and control the amount of calories burned on the treadmill.

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