Treadmills are great for beginning as well as experienced runners. The treadmill can be programmed for hill and speed work, while offering a cushioned surface that minimizes impact on joints. Weather factors like excessive heat, wind and cold are also eliminated when using a gym treadmill. Choosing the correct combination of speed, time and incline will get a beginner onto a solid base for one of the best forms of cardiovascular conditioning.
Speed Vs. Incline
Running on a treadmill at zero incline is the least amount of work. Adding a slight incline makes the leg muscles and heart work harder. The difference between a fast walk and running starts at about 4.5 mph. A good beginner workout is to warm up by walking at 2.5 mph for five minutes at 5 percent incline, then run at 5 mph for five minutes at a zero incline. Cool down to a walk at 3 mph for five minutes.
Intervals
Interval training means getting out of the comfort zone. For most runners, the "talk test" is an indicator of how hard the run is. Being able to carry on a conversation while running on the treadmill means the effort is sustainable for a longer duration. Running faster intervals makes it hard to say more than a word or two. For example, a beginner could run and talk at 5 mph, but not at 6.5 mph.
Steady Runs
Long, steady runs have an advantage on the treadmill, as it's possible to listen to music, read a magazine or watch television while running in place. A three mile or longer run at 5 to 6 mph indoors is perfect preparation for longer outdoor runs. It will take beginners at least 22 to 36 minutes to complete the distance.
Stretching Post-Run
After running on the treadmill, be sure and stretch the hips, calves and quadriceps. Runners should also perform core strengthening exercises to keep good posture while running. For example, crunches, bicycle kicks and pushups can be done on a mat right after running on the treadmill. Each exercise should be performed for a set of eight to 10 repetitions several times per week.
References
- "European Journal Applied Physiology"; Physiological Comparisons Among Three Maximal Treadmill Exercise Protocols in Trained and Untrained individuals; Kang J, Chaloupka EC, Mastrangelo MA, Biren GB, Robertson RJ; April 2001
- National Academy of Sports Medicine; Hip Abductor Weakness and Lower Extremity Kinematics During Running
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