You are not alone if you are worried about transitioning your outdoor runs to the treadmill this winter. You might be concerned that you aren't getting the same benefits as pounding the pavement on a track. What is the problem with the machine that has a calories counter? There is a lot to know about running on a treadmill.
How different are treadmill runs?
The treadmill is not a cheat when it comes to how much work you put into your run. You will get the same benefits as if you were running outdoors, but you won't get the same mental benefits. If you can walk or run outdoors, the treadmill won't give you a different type of workout.
Ignore the counter about calories.
Despite the differing data from your treadmill and your watch, indoor and outdoor runs are not going to be vastly different. Beth Skwarecki is the Senior Health Editor at Lifehacker.
Unless a scientist is following you around with a computer and an oxygen mask all day, you're only getting a rough estimate of what that number might be. Big numbers make customers happy, so gym machines tend to underestimate calories burned. If you get different numbers from your fitness tracker, go with the lower number. The actual winning move might be to not count activity calories at all.
It can be helpful to have metrics like time, distance, speed, and incline right at your fingertips, but consider turning off or taping over the calories.
Learn about machine safety.
The benefits of treadmill runs are the same as outdoor runs, but the risks are different. You need to have your wits about you when running outdoors because of the threats posed by the outside world.
Getting on and off the treadmill is your main safety concern. Don't mess around by jumping straight on or off a belt. Slow it down before you disembark. In case of an emergency, you should know where to find your machine's safety clip, which you can use to stop the machine.
Ask a trainer to walk you through the treadmill you are on if you are at the gym. If it is possible to turn off that calories count, you should know where the fan is.
The ability to control speed and incline is one of the functions your treadmill has to offer. You want to set an incline for a more outdoor-like workout, where you rarely see consistently flat routes.
To handrail or not to handrail?
The purpose of your treadmill run is to mimic running and walking movements. Holding onto the handrail can cause it to fall. Certified personal trainer and Livestrong contributor,Amanda Foland, said that using the handrails transfers the workload for your legs and core into your upper body. It is not the end of the world if you need to hold onto the handrails. If it makes your workout easier, think about what that will mean for the amount of work you put into and the time you spend on your run.
Focus on form.
treadmill runs offer a unique opportunity to focus on proper form because there is no distraction outside. The tenants of running form apply, but can be hard to remember on the treadmill. Take this time to get in shape.
You should engage your core.
A relaxed arm swing is used.
Don't look down at your feet while keeping your gaze forward.
Keep your feet under your body.
According to Healthline, the length of the belt might make you shorten your stride to avoid kicking the front of the machine. To keep your stride as natural as possible, allow yourself to run a little further back on the belt. If you are concerned about your balance, try to avoid holding onto the handrails.
Mental tips and tricks can help you during your workout.
My biggest fear with the treadmill is that I will get bored and fall, but that is not my biggest fear. When your surroundings are unchanging, here are some ways to keep your mind occupied.
You can watch a movie or a show.
It is easier to read for walkers than for runners.
You can build in speed and intensity.
Take a look at your normal outdoor route.
If you want to listen to music at home, play music from a speaker.
A friend can run at the machine next to you.
The treadmill is an incredible tool to manipulate the conditions into a perfect run for many people. Be like them. Are you ready to go? When you don't have a gym membership, you can't find a treadmill.
