Tips for Treadmill Training
Extreme weather, travel, and even safety concerns make it hard to run outside. So, you may need to hop on a treadmill every once in a while to keep up with your training.
Treadmill running has a lot of benefits. Treadmills are safe, convenient, and consistent. You don’t have to worry about uneven terrain or potholes in the roads. You can run when and where you want. And you can get a consistent run almost every day if you want.
The treadmill is not all bad and thanks to these 8 tips you can have more effective and enjoyable treadmill runs.
#1 Don’t Forget to Warm Up
The first step to any successful workout is to warm up. It reduces your chance of injury and gets you ready for the workout that is about to come.
Just because you’re on a treadmill, don’t forget to warmup! You can do your warmup on the treadmill or off to the side of your treadmill. You can start with a 5-minute walk or slow jog to get your heart rate up and your muscles loose. It doesn’t matter what you do, as long as you start moving!
#2 Know Your Treadmill
Understand what your treadmill can and can’t do before you use your treadmill. This will help you maximize your treadmill workout because you can use the treadmill to your advantage.
Many treadmills come equipped with heart rate monitors, calorie burn calculators, pre-set workouts or intervals, and speed display.
#3 Slight Incline
There’s no wind resistance on a treadmill, so we suggest you set the incline to 1 or 2% to account for that in your training.
If you’re training on a treadmill with an incline, your body will work harder and you’ll be more prepared when you run on the road or in a race.
But, don’t overcompensate and make the incline too steep because that could hurt you worse!
#4 Avoid Holding On
If you can do it, avoid holding on to the sides of the treadmill. The handrails are only there to help you safely get on and off the treadmill.
When you hold onto the rails and run, you will have poor form, which can result in injury. Plus, you won’t push yourself as hard, so when you have to do a road run, you’ll be more likely to fail.
Next time you’re on a treadmill, practice keeping your head, back, and shoulders upright, the same as you would when running on the road.
#5 Don’t Lean Forward or Look Down
The last thing you want to do when running on the treadmill is to lean forward or look down.
Keep yourself balanced, which starts by staying upright and looking straight ahead. If you lean and look down, you'll be more likely to fall off the treadmill and injure yourself.
If you’re having trouble running without leaning or looking down, then slow down and give yourself time to adjust.
Keep your stride even on both legs and keep it consistent. Again, if you’re having trouble, slow down and then gradually increase the pace.
#7 Keep Hydrated
Always stay hydrated when you’re working out. Drink 4 to 6 ounces of water per 20 minutes you run. Your body will thank you!
#8 Cool Down
Just like you have to warm up before a workout, it’s recommended to do a cool down too. When you do a cool down, you give yourself a chance to gradually reduce your heart rate, so you don’t get lightheaded. Cooldown by doing a 5 to 10-minute walk or slow jog.
Follow these 8 tips, and you’ll have effective, safe, and successful treadmill training workouts!
Bonus Tip - Use Testrol Elite to Achieve Peak Performance
Pair your training with a supplement to get the most out of your workouts!
The TESTROL ELITE is the ultimate dual-purpose muscle and male performance enhancer. It’s designed to help stimulate your body’s own testosterone production to increase your energy and achieve peak performance.
To use you mix one scoop with 8 oz glass of water. Adult men take 1 -2 servings daily, or as needed on a light to empty stomach. Do not consume more than two servings daily. Cycle 8 weeks on, 2 weeks off.