Running offers health benefits including cardiovascular fitness, or heart and lung health. While many people prefer running outdoors, weather and surface conditions can interfere. Treadmills, which use motors that power moving belts, give you the option to run indoors while simulating the experience of running outdoors. Computer settings allow you to select pace and incline that mimic running over flat ground or hills.
Benefits
Treadmills offer consistent training. Running indoors also protects you from wind resistance encountered outside. The softer surface of the treadmill protects you from possible knee and hip joint injury, since the impact of the foot striking the belt is less than that of the foot striking hard ground. The belt moves with you and promotes a more efficient gait. Treadmills also measure time, distance and calories burned, giving you a better idea of your progress.
Hazards
While running on a treadmill protects you from certain hazards encountered outdoors, such as traffic, uneven pavement and potentially dangerous people, runners face hazards indoors as well. Because you're confined to the space of the treadmill, you must pay attention to maintain your set pace. As the belt propels you forward, you must use hip flexor strength, or muscles that contract to lift your leg, to keep up with the speed of the belt. Falling may result in injury, and the moving surface of the treadmill can throw you off. Additionally, you should avoid wearing loose clothing, which can get caught in the moving surface of a treadmill and lead to serious injury.
Pacing
Treadmill running gives you more control over your pace and training. Using the computer settings on the treadmill, you can set a consistent pace. The moving belt provides a steady rate for the duration of the run regardless of distance or time. When you're running outdoors, it's more difficult to feel your pace and maintain a steady tempo.
Interval Training
Treadmill running provides effective interval training. Interval training, defined as running at varying speeds to promote cardiovascular fitness, may be programmed into a treadmill computer setting. Begin by warming up for one mile at a relaxed pace. After the warm-up, use the settings to quicken the pace by 2 mph. Run at this faster rate for a defined distance or time, such as two miles or 10 minutes. Adjust speed back to a relaxed pace and recover for one mile. Repeat the interval two or three times during your workout. Interval training improves speed and form and promotes heart and lung fitness.
Hill Climbs
Treadmills use incline settings to imitate steeper terrain. An incline of 2 percent equals running outdoors because it reproduces the foot resistance encountered when running on pavement. Anything higher than 2 percent mimics hill climbs. After warming up, use treadmill settings to set your pace and replicate running hilly terrain, such as a moderate climb at 5 percent incline at 11 mph. Return to flat terrain, or a 2 percent grade. Repeat hill climbs as often as you like during your workout, but consider starting with moderate inclines and working your way to steeper climbs.
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