Whether you're an avid or a novice runner, when the weather prevents you from exercising outside, you can hit the cardio machines at your home or gym. Depending on your preferred workout, you can choose from an elliptical, treadmill or stair climber to get an effective indoor running workout. The same rules for your outdoor run apply to your indoor run--wear appropriate shoes, stay hydrated and stop if you feel unusual aches or pains.
Treadmill
A treadmill uses a motorized, rotating belt as a running surface. Most treadmills provide an electronic interface that allows you to adjust the speed and incline of the surface to provide you with a personalized exercise routine. If you're exercising at a gym that provides several treadmill options, you may want to try out the different brands to decide which style you like best. Some treadmills have longer or wider belts that may feel more comfortable to run on. Always attach the emergency stop cord to your clothing while using a treadmill. If you accidentally trip and fall, the emergency stop will stop the rotating belt and minimize potential surface burns or injuries.
Elliptical Machine
Elliptical machines come in a variety of shapes and styles, but they all provide the same benefit--a low-impact version of a running routine. Elliptical trainers have foot pedals that move on a track, allowing your legs to rotate in an elliptical motion without the pounding that takes place outside or on a treadmill. Some trainers also have poles that allow you to work your upper body in conjunction with your lower body exercise. Try several machines to make sure that the pre-determined stride length of the motion works for your running style. While exercising, you can adjust the incline or the resistance to meet your running requirements.
Stair Climber Machine
Stair climbing machines come in the form of a stepper, rotating stairs or a combination treadmill/climber. Because these machines require you to lift your body onto the incline or the step, the intensity of the exercise tends to increase significantly from a traditional flat-land running routine. Think about it this way: you're basically running up stairs. Make sure that if you're running on a stair climber machine, you adjust your workout to incorporate the added exercise intensity. Intersperse walking with your running by changing the speed or intensity of the machine.
References
- Fitness: Running 101: A Beginner's Guide
- American College of Sports Medicine: Selecting and Effectively Using a Stair Stepper/Climber
- American College of Sports Medicine: Selecting and Effectively Using an Elliptical Trainer
- American College of Sports Medicine: Selecting and Effectively Using a Home Treadmill
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