Let's Get Started: What You Need for Training
Treadmills are a great way to get you moving in today’s world, where most gyms are closed due to COVID, and you don’t always get the chance to step outside for working out. If you’re thinking about approaching a treadmill for the first time and find yourself in need of useful tips for beginners, then you ended up in the right place for you.
Prepare for your treadmill workout as if you were going for a run outside. You’ll need a pair of running shoes, comfortable workout clothes, a bottle of water, a small sport towel, and some good music to keep you motivated and focused.
How to Use Treadmills
Treadmills can vary in their features, but most have the same main functionalities of speed and incline. Typically, 3-6 km/h is walking speed, 6-9 km/h is a fast walk or light jog, and over 9 km/h is jogging or running. The incline settings are adjusted to raise or lower the treadmill’s platform to simulate running on flat ground or hills.
Warm-up before training: walking on the treadmill
Let’s get it started. A treadmill workout usually begins with some warm-up walking. Walking for about 10 minutes at a speed of 3-5 km/h will activate your muscles, breath, and circulation, getting you ready for the upcoming more intense physical effort. If you want to make it a little bit more tiring after a while, increase the incline so that it mimics the feeling of walking up a hill, awakening the muscles in the back of your legs. Before turning to the running part of your training, step off the treadmill to stretch your leg muscles a bit. And get ready for the hardest part!
Running on the treadmill
When running on a treadmill, do it as if you were jogging in your favorite city park and, most importantly, pay attention to your movements as if a coach were looking at you. Keep your back upright, your shoulders relaxed, and your core engaged. Keep your hands off the sidebars so your arms can move naturally and exercise as well (If you can’t keep up with the treadmill without grabbing the handrails, you’re going too fast).
Recovery times
Some people prefer to vary intensity, inclines, and paces during their workout sessions, including recovery times and intervals between the various phases of their training. This is a great way to build aerobic endurance within a short window of exercise, and by alternating between periods of exertion and periods of rest you can test your limits in various ways.
But beware: do not ever stop or step off your treadmill during recovery times! These are only supposed to be short intervals to lower your heartbeat while taking a sip of water before the following sprint without meaning that you are done with training.
Cooling down
The cooldown phase should not be underestimated: you may be done but you should still dedicate some minutes to your muscles after your training if you don’t want to wake up all sore and stiff the next day. After gradually slowing down to walking pace, get off the treadmill and do some post-run stretching exercises, paying special attention to these muscles:
- Quads
- Hamstrings
- Interior thighs
- Hips
- Glutes
- Calves
Try to enjoy your post-run routine as much as possible and consider it as a moment of relaxation and meditation to counter the anxieties and stress of everyday life.
Treadmill: The Benefits
There are many benefits to treadmill workouts. From helping you achieve better heart health to losing weight and releasing stress and tension, regular running on a treadmill will significantly improve your lifestyle by simply pressing the start button.
More specifically, if you’ve never been a runner before, beginning to run on a treadmill can give you a lot of advantages. First, start at a speed that matches your fitness level without causing you excessive fatigue (which may lead to injuries) and keep constant track of your progress through apps and training programs.
Some Advice
Treadmills are intuitive and easy to use, but treadmill workouts can get much easier and more pleasant with some tips for beginners.
Pay attention to the incline
If you're just getting started with running, it's okay to set your treadmill's incline to zero until you build up your fitness and increase your comfort level on the treadmill. Once you feel comfortable enough, try to push yourself by increasing your incline for at least part of your workout. Interval workouts are the ideal option to test how comfortable you feel with different inclines.
At the same time, however, pay attention to the incline and avoid making it too steep (more than 7%), something that would place too much strain on your back, hips, and ankles. But consistent straight hill running could lead to serious injuries, so avoid running at a steep incline for more than five minutes. You'll get a much safer and more effective workout if you alternate between running a few minutes with an incline and a few minutes flat.
Choose suitable shoes
For proper treadmill running, you will need proper treadmill shoes. You will need a running shoe that is firm, stable, and grips well, so you should absolutely avoid extra-soft shoes. Lightweight trainers/racers are the best by far: cushioned sole, lightweight, speed friendly. And flat outsole designs which grip so well over the rubber belts.
Drink water
It sounds trivial but it’s not: don’t forget to hydrate. As a matter of fact, while running on a treadmill you can lose even more liquids than you would if you were running outside since it’s easier to heat up at home or at the gym without the fresh air that characterizes outdoor running. Keep a bottle of water within easy reach and have a sip at least every 15 minutes. It’s even better if you mix water with some electrolyte tablets or powder to boost your energy.
