Running on a treadmill
A treadmill is a great investment into your fitness. You can control the incline and train regardless of the weather. Here are some great ways to get the most out of your treadmill.
Put in the effort
You’ll get what you put it, so make sure you’re disciplined about it. Watching TV, reading a magazine while you run, if you can, is a great way of keeping your mind off the pain, but make sure you don’t get distracted and drop the pace or effort. At the same time, make sure you have a good running schedule and stick to it. Give yourself a day between sessions to recover, and make stretch before you start.
Running on a treadmill, it’s easy to lose your technique or use the guides to steady yourself. Try to run naturally, keeping your weight balanced forward without taking strides that are too long or short. Keep a steady pace and stride length, then gradually adjust as required. Don’t look down, or lean too far forward.
Use the metrics only as a guide
Most treadmills these days provide a whole range of stats: distance run, calories burned, etc. Try to make sure you consider these only as a guide. The number of calories burned is very rough, and doesn’t take into account your body size, percentage of body fat or resting heart rate.
Change it up
When you’re reached a plateau, try to change it up. Adjust the incline for a steeper run or change your speed. Consider doing interval training, which is a great way to burn fat and develop strength and endurance.
Don’t forget to warm down
When you’ve finished a session, don’t forget to warm down slowly. Keep walking, moving and stretching. Consider staying on the treadmill for 5 to 10 mins after, jogging or walking at a much slower pace as you catch your breath, before walking around and stretching. This does wonders for your recovery. For more information on warms up and warm downs, check out this article.