10/12/2021
Running on the spot: how to train on a treadmill
What is the secret of treadmill success
It's always nice to run through a park or a forest – birds are singing, greenery is around, there is a pleasant ground under your feet. Unfortunately, this is not always possible, especially for modern urban residents, especially when the weather is as unpredictable as it is today.
The way out of this situation is very simple – a treadmill.
Now every gym has at least 1-2 treadmills. Running is universal and representatives of almost all sports use it in their training. We want to share with you some tips for effective use of the treadmill, as well as tell you what it is good for.
In any weather
The main advantage of the treadmill is that you can run on it in any weather. This is especially true in winter during severe frosts and during the transitional spring period, when there are continuous puddles and ice on the street.
On the track you always have a complete calm, dry and warm. You run in shorts, a T-shirt, light sneakers and nothing bothers you. If possible, run in a well-ventilated room, because the stuffiness does not contribute to high-quality training.
The same training conditions
You are always in the same conditions on the track. This is very important if you want to track your progress. Many runners use the track for functional testing of their form at a particular moment. The track allows you to set the desired speed for training and take into account your features.
Plus, modern tracks provide a large variety of training programs, ranging from fat-burning workouts to complex intervals with different speed of the segment and recovery.
Separately, it should be noted that for those who want to prepare for mountain races, but live in a flat area, the track can greatly help in training by adjusting the slope of the canvas. Even a slope of 3-5% will noticeably improve your performance and give your body an understanding of the technique of running uphill.
Ease of use
When you run on a treadmill, you can customize the entire training process. There will be water nearby (you will not have to carry it on yourself if you have a long workout), a towel, necessary things. Also, almost all tracks have special handrails for safety.
The smooth surface of the coating allows you not to worry about the roughness of the road and minimizes your chances of injury. Many people, running on the tracks, watch movies and listen to music. Note, however, that this should be done with caution, because you can roll back or lose your step.
The pavement of the tracks is quite hard, but still it is not asphalt and the load on the legs is not so significant. It is better to choose shoes with a smooth sole, for smooth surfaces, without aggressive tread. Asphalt models, half marathons and marathons are well suited.
Now there are compact treadmills that can be installed at home. They fold up and don't take up much space. And modern technologies allow you to connect them to the phone and adjust the training program for yourself.
Functional tests
There are a large number of functional tests on the treadmill. The simplest of them is a light running warm-up for 10-12 minutes, then 15-20 minutes at a pace of 65-70% of the fastest running and after 5-7 minutes of rest - 1 km at maximum speed.
Remember that everyone adjusts their own speed and running time. It is better to take the test when you already have at least six months of constant training behind you. You can do a functional test periodically, every two to three months, to understand your current level and progress.
There are no restrictions on the running time on the track, it all depends on your goals. Once or twice a week, you can include running on the track in your training and use it even in good weather. By the way, if in our country people often run on the tracks during severe cold weather, then in hot countries, on the contrary– they escape from the heat.
And most importantly - wherever you run, on the treadmill or in the park, do it with pleasure!
