The treadmill is popular in fitness centers and home gyms because it offers an easy way to perform a variety of workouts appropriate for all fitness levels.
Beginning Runners
A treadmill is good for beginning runners. Most runners begin by alternating walking and running intervals, which are easily performed on the soft, forgiving surface of a treadmill. The treadmill offers safety, convenience and instant gratification in the console readouts such as calories burned, distance traveled and speed.
Speed Training
More experienced runners who are working on increasing their speed usually perform training runs that call for high-intensity speed intervals or tempo runs. It can be hard to determine whether you are reaching your desired speed when you run intervals. Achieving that intensity is simpler to do on a treadmill, according to running coach Jeffrey Horowitz in an article in The Washington Post. You can also use a treadmill to train for a hilly course.
Long Runs
For some marathoners or ultra-marathoners, the long run can be tedious. Go for 15 to 50 miles on a treadmill and watch movies or television to break up the boredom. You also have immediate access to bathrooms, hydration and nutrition when on a treadmill, something that can be a challenge when doing a long run outdoors.
Hiking
If you are preparing for a monumental hike, or simply want to burn more calories walking, use the incline feature of a treadmill. Most commercial treadmills go up to about a 15 percent grade, while some specialized super trainers reach 30 percent. If you do use a significant incline, avoid holding the handrails to tow yourself up the hill, according to personal trainer Lorra Garrick in the publication Vibrant Life. You will build greater fitness capacity and burn more calories by reducing your speed and pumping your arms to scale the hill.
Circuit Training
The treadmill provides a way to expand your resistance training routine with circuits. Alternate short bursts on the treadmill--lasting from one to five minutes--with weight training to keep your heart rate up and burn extra calories. When calorie burning and aerobic conditioning are your goals, consider using the treadmill creatively. For example, turn around and trot backward to challenge your muscles or try side shuffling to work on lateral movement.
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