Treadmills are a fixture in gyms and homes across the country, offering a way to run and improve fitness. They have many advantages over running outdoors, including being in a controlled environment where there is no extreme heat or cold, no wind, no uneven terrain and no darkness or safety issues. You can use a treadmill for general workouts or training for a specific event, like a 5K (3.1-mile) race. Training on a treadmill three to five times a week can build enough endurance, stamina and strength so you can complete a 5K within a few months of training.
Step 1
Get a training plan. You can find a simple 5K training plan from Hal Higdon's running website (see Resources). Training plans are available for beginners, intermediate and advanced runners. Look for one that accommodates your current fitness level. Most 5K training plans are eight to 12 weeks long and gradually increase mileage over that time.
Step 2
Get ready to run. You should be wearing properly fitted running shoes, shorts and a T-shirt for maximum comfort and ease of movement. Because you are running in place, you are not moving through the air or wind. Therefore, to simulate running outdoors and the 5K race environment better, set the incline to a 1 or 2 level grade.
Step 3
Maintain good form. Start out slowly and gradually increase the speed once your muscles are warmed up. Maintain a straight posture and look forward to help keep your balance. Your weight should be evenly distributed on both feet, and your knees and toes should face forward. Use smooth, continuous strides and do not hang on to the handrails, unless you feel off-balance. Try to maintain a speed that is similar to your goal for the 5K race.
Step 4
Customize each day's workout. Most 5K training plans include speed workouts and hill workouts. Based on your specific workout for the day, select the appropriate speed and incline. For speed workouts, adjust the speed setting to a faster level than normal after you are warmed up. For hill workouts, adjust the incline setting. To make this more realistic, vary the incline setting up and down throughout the workout to simulate rolling hills.
Step 5
Cool down. When you have finished running, do not immediately stop the treadmill and step off. Slow down the speed and walk for five to 10 minutes to allow your breathing, heart rate and blood pressure to gradually come down. This also allows your muscles to relax and gently stretch. Look at your training plan for the next workout and then schedule your next treadmill session.
Things You'll Need
- Running shoes
- Shorts
- T-shirt
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