The treadmill is one of the most popular pieces of workout equipment, both in the gym and at home. It combines the advantages of a walking or running workout with the convenience and predictable temperatures of staying indoors. The basic workings of a treadmill are pretty intuitive. However, some less obvious techniques can help you get more out of your sessions.
Know Your Gear
Kevin Urban, chief editor of treadmill review and advice website TreadmillTalk, advises becoming familiar with all the features of the treadmill you plan to use. Many treadmill models have features that can improve your workout, including heart rate monitoring, hill simulation, varying speeds and programmable workouts. Knowing how these work can give you session flexibility that rivals the open road. Consult the owner's manual to learn about the treadmill in your home. At the gym, ask a staff member.
Boredom
Boredom is a common complaint among people who dislike treadmills. The open road offers variety, scenery and the open air, but a treadmill is like being the second elephant in a line: your view never changes. Reading is popular on stationary bikes, but only really works for walking workouts on a treadmill. For variety while running, Oregon-based fitness coach Ben Cohn recommends headphones. You can listen to music, audio books and even guided workout programs to help you through your workouts.
Incline
When you run on the road, your hamstrings pull you forward along your route. On a treadmill, the road moves under you on its own, meaning your hamstrings get less work. To counter this, Cohn recommends setting a baseline incline of 5 to 10 percent. This slight uphill motion will put a load on your hams despite the moving ground underfoot.
Rookie Mistakes
Kevin Urban identifies three common treadmill practices you're better off avoiding. Mount the treadmill while it is stopped, or moving at a slow speed rather than waiting for it to reach full speed. Avoid holding onto the handrail or console, as this pulls the load off your legs. Maintain good posture, your natural running stance, throughout your workout. Urban notes that many people tend to hunch their shoulders or lean too far forward during a treadmill session. Avoiding these basic errors will help you avoid injuries and get more out of each workout.
References
- "Tips for Treadmill Workouts"; Kevin Urban; 2008
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
Member Comments