While there is no replacement for road or trail running, unpredictable spring weather can sometimes force us inside to get in our miles. Below are five treadmill tips, for newcomers and regulars alike, to keep in mind the next time you jump on for an indoor run.
Warm up correctly: Before you crank up the intensity, warm up for five minutes on the treadmill. Jog or walk at an easy pace to warm up your muscles and prepare for an effective workout.
Check your form: Be conscious about your treadmill form. Focus on running with the same form and stride you would outdoors. Gaze ahead, land mid-foot, keep your hands at your waist, check your posture, and relax your shoulders.
Use incline to your advantage: Maximize your workout and burn serious calories by increasing the incline on your treadmill. By adding inclines to your interval workouts, you’ll develop a strong aerobic base, great for those training for longer endurance runs. Incline training will also significantly increase your muscle activity. Alternate between incline and speed adjustments as you continue indoor treadmill training.
Cool down: Once finished with your workout, be sure to bring your heart rate back down so that your breathing returns to a normal rate. Similar to warming up, you’ll want to spend at least five minutes walking at an easy pace. Be sure to give your leg muscles a good stretch too!
Treadmill etiquette: During your run, mind those near you and keep your music at a respectful volume. Once you’re done with your workout, be sure to thoroughly clean the treadmill, using a cleaner and rag or paper towels to wipe down the machine.