Treadmills are versatile and convenient for both beginner runners and veterans. Almost all running programs can be adapted to a treadmill, but a good treadmill running program for beginners will start with a walking program and then gradually add small amounts of running. Treadmills offer the beginning runner an easy way to keep track of his pace and distance, while keeping an eye on the calories burned.
Walking
Before you can run, you need to be able to walk. Begin by walking on your treadmill for at least 20 minutes, three to four times a week. Walk at any speed that is comfortable, but keep moving. Increase your walking time to 30 minutes. Avoid holding onto the rails unless you have difficulty balancing. The Road Runners Club of America says that walking will begin to strengthen your body and prepare you for the next step: running.
Running
Start running on your treadmill by adding very short runs of about 10 seconds alternated with 1 to 2 minutes of walking. How short a run you do depends on your current fitness level, but avoid the temptation to overdo it. Warm up first by walking five to 10 minutes and then begin running slowly. Taking short strides is necessary on the treadmill, but is also beneficial for your outdoor workouts.
Consistency
The key to any successful exercise program is consistency. Many runners keep a journal or calendar. You can also find software that will allow you to record your exercise and keep tabs on your food intake. Your treadmill running program should ideally include three or four days of running per week, with every other day a rest day from running. It's okay to walk or do cross-training on running rest days, but don't push yourself and take at least one day a week totally off.
Hill Training
Most treadmills allow you to control the incline of the treadmill, which means you can do hill training in the comfort of your home. Running uphill requires more effort from your muscles, heart and lungs. Hill training is an excellent way to build leg strength and cardio fitness, and it will improve the way that you run by making you a more efficient runner. Begin adding some hill training to your workouts by increasing the incline to one or two degrees and running for a minute. Over the course of several workouts, begin increasing the incline and running time. Some treadmills will decline and allow you to simulate downhill runs. If you are shopping for a treadmill, consider models with this feature.
Cood-down and Stretching
Always end your workouts by cooling down. This means that you shouldn't just stop the treadmill and jump off: slow your pace and continue walking for a few minutes until your heart rate and breathing slow down. Get off the treadmill and stretch your legs, paying particular attention to the quadriceps, hamstrings, calves and hip flexors. Stretch your neck and shoulders to work out any tension that may have built up while you ran.
Avoiding the 'Dreadmill'
Treadmills offer safety and convenience, but many people find them so boring to use that they're nicknamed the "dreadmill." If you are focused on a training plan, your workout may be interesting enough that you won't be bored, but the treadmill will let you watch TV or listen to an mp3 player without worrying about traffic or other road hazards.
Member Comments
jreneei January 5
Thanks for the article. I think you've pinpointed the reason I've failed at running so many times. I always just run as long as I can and then walk when I can't breathe anymore and I always end up with horrible shin splints and give up trying. I will try to be more patient and do the intermittent short spurts of running :)