A relatively simple piece of fitness equipment, a treadmill allows you to achieve a complete cardiovascular workout from the comfort of your home or local gym. The treadmill's capabilities extend far beyond the basic cardio training it so easily provides. In fact, a treadmill can be a valuable addition to any sports training program.
Advantages
The most basic benefit of using a treadmill is the ease and convenience. A treadmill allow you to achieve an excellent cardiovascular workout whether it's midnight, snowing, icy, raining, too hot or too cold for an outdoor run. But aside from these obvious benefits, a treadmill training program also provides several physical advantages for your workout. When you're running on a track, you might subconsciously slow your pace as your body gets fatigued. But a treadmill keeps you on track; your pace does not slow unless you consciously change the treadmill's speed. Most treadmills also offer various programs, such as hill training or interval training. Modifying your workout from one day to the next can help you avoid boredom.
Disadvantages
Wind resistance and surface changes are the main differences between indoor treadmill running and outdoor running. When running outdoors, headinto into the wind may force you to work harder. To make up for the lack of wind, increase your treadmill's incline to at least 1 percent or 2 percent. When running outdoors, you typically encounter a wide variety of surfaces and terrain. As a result, your body learns to constantly monitor and adjust your body's position in space. Unfortunately, the treadmill's smooth belt cannot provide these surface changes. Running on a treadmill might also alter your running mechanics, which could result in a less effective workout or injury. Whether running indoors or outdoors, keep a slightly forward lean along your whole body with your upper body relaxed and hips forward. Aim for a quick running stride that feels comfortable.
Treadmill Workout Tips
If you're training for a specific sport or running event, make your treadmill workout as specific to the event as possible. For example, if you'll be running a 5K race on relatively flat terrain, run this same distance on a relatively flat treadmill incline. If you're training for a 10-mile run over hilly terrain, choose a changing, hilly course on the treadmill and continue running until you reach the 10-mile mark. If you play football or baseball, utilize the treadmill's interval workout to enhance your training. If you swim or dance, you might use a basic long-distance treadmill program to build your stamina and endurance.
Sports Training Considerations
Although the treadmill can be an effective cardiovascular training tool for nearly any sport or physical activity, it does have limitations. Along with cardiovascular training, a sports training routine often requires strength training, stretching and sport-specific drills. For example, regular treadmill workouts can help a football player build endurance and speed, but will do little for his ability to tackle and handle the ball. For best results, treadmill cardio training should be combined with additional training methods.
References
- Running Planet; The Pros and Cons of Treadmill Training; Rick Morris
- Running Planet; Beat Treadmill Boredom - Motivational Treadmill Workouts; Rick Morris
- Running Planet; Treadmill Training versus Outside Running; Rick Morris
- Marathon Training: Training on the Treadmill
- Manage Your Life; 9 Benefits of Treadmill Training; July 2008
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