Make the Most of Your Treadmill: Essential Tips for Safe and Effective Training

As outdoor temperatures rise and rain becomes more frequent, many runners are turning to treadmills for their workouts. The relationship with the treadmill can be a love-hate one, especially for serious runners who prefer outdoor runs. However, the treadmill is a versatile tool that allows for controlled pacing and all-weather training.

If you're an office worker, when was the last time you visited your company's gym? If you have a treadmill at home, has it become a clothes rack? With high summer temperatures and frequent smog, here are some tips and methods to make the most of your treadmill workouts and stay active indoors this summer.

Always Prioritize Safety

The treadmill belt is softer than concrete or asphalt, providing better cushioning for your knees. However, the moving belt can also be a hazard. If you accidentally step on the edge or can't keep up with the set speed, you might fall. You've likely seen funny treadmill mishap videos online, but no one wants to be the star of those clips.

For beginners, it is highly recommended to use the treadmill safety clip. This clip will stop the belt if you encounter any danger, preventing further injury. Ensure the safety clip is securely attached to the hem of your shirt, not to sleeves, collars, or pants.

Another tip for beginners is to avoid holding onto the side rails. If you need the rails to keep up, the speed is too fast for you. Adjust the speed to match your ability. Also, don't start the treadmill at a high speed and then hop on. This can be dangerous.

Place your home treadmill in a well-ventilated area like the living room or balcony, not in a cramped, windowless room. Indoor air circulation is not as good as outdoors, and running consumes a lot of oxygen. Ensure you have enough fresh air to breathe. If you’re staying at a small hotel with a tiny, windowless gym, avoid running for too long in such an environment.

Follow Proper Running Procedures

Whether you’re a beginner or an experienced runner, following the proper running procedures can help you avoid injuries and have a better workout experience. Warm up before and stretch after your run. This is crucial for preventing injuries and improving performance.

Some runners think that indoor running doesn’t require a warm-up because the gym is temperature-controlled. However, warming up is about activating your muscles and getting your body ready for exercise, not just about raising your body temperature. After warming up your legs, hips, waist, and upper body, start with a brisk walk or a slow jog for 5 minutes before increasing to your desired speed.

For beginners, starting with a brisk walk or slow jog can help you adjust to the workout intensity. For experienced outdoor runners, gradually increasing speed helps you adapt to the treadmill's slightly different feel. When finishing a workout, gradually slow down rather than abruptly stopping. This serves as a cool-down and reduces the risk of dizziness from stopping too quickly. After your run, do some static stretching, then hydrate, shower, and change. The routine should be the same as it is for outdoor running.

Utilize Treadmill Features for Training

Treadmills from different brands may vary in appearance and features, but their core functions are similar—they allow you to control speed and incline. Some treadmills come with additional features like heart rate monitors and calorie counters, but most runners focus on speed and incline adjustments.

First, use the treadmill for tempo runs. Tempo runs help improve your lactate threshold and running economy. Outdoors, it can be challenging to maintain a consistent tempo pace. A treadmill allows you to set and maintain a specific pace throughout the workout.

For a tempo run, set a pace slightly slower than your 10K pace by 5-10 seconds per kilometer. For example, if your 10K PR is 45 minutes (4:30 per km pace), run your tempo at around 4:35-4:40 per km for about 10 kilometers.

Second, use the treadmill for hill training. Hill training strengthens your muscles and cardiovascular system. If you're looking to lose weight but can't run due to your weight, use the treadmill's incline feature for brisk walking. Start with a gentle incline and gradually increase it based on your fitness level.

In conclusion, for serious runners, the treadmill can be a valuable training tool, allowing you to incorporate workouts you might not do outdoors. For beginners, the treadmill can be a starting point for short runs and light aerobic exercise. Understand the treadmill, and understand running before hitting the start button.