Mastering the Treadmill: How to Enhance Your Indoor Running Experience

Many people choose running as their go-to aerobic exercise due to its simplicity and freedom. You can run anywhere without spending much money. So, why should we train on a treadmill?

Running on a treadmill can indeed be boring. You don't get the sensation of the wind blowing or the changing scenery. But for some, running isn't about weight loss or marathon preparation. It's about having some personal time to relax.

Treadmill running is beneficial for all runners. On bad weather days, you can stick to your running plan on a treadmill. If you need to control your mileage, a treadmill is an excellent tool. With the right approach, treadmill running doesn't have to be boring.

One significant advantage of treadmill running is the precise control over your training intensity. On flat ground, you control the intensity by changing your speed. On a treadmill, you can set a specific speed and incline, ensuring you achieve your desired training intensity.

Steady-State and Interval Running

On a treadmill, you can perform both steady-state and interval runs. Steady-state runs are done at a consistent intensity without stopping. Examples include easy runs, marathon pace runs, and lactate threshold runs.

Higher intensities involve interval running, such as interval training and repeat training. These workouts emphasize the aerobic system and aim to improve technique, speed, and efficiency.

Interval running alternates between running and recovery periods. The longer the running interval, the longer the recovery time. This is easy to control on a treadmill.

A single workout can mix different intensities and durations, changing recovery times, commonly known as "fartlek training."

Hill Training

Another advantage of treadmill running is hill training. Outdoor hill training involves both uphill and downhill running, but downhill running can cause high impact and potential injuries. Treadmills allow you to train uphill without the downhill impact.

Most treadmills have incline settings. After running a segment, you can step off the treadmill to rest and then continue. High inclines provide significant training intensity.

Treadmill Training Intensity

Some treadmills might not reach the high speeds required for true interval training. In such cases, you can increase the incline to achieve the desired intensity. Jack Daniels offers a reference table for this:

On a treadmill, any given pace feels easier than on a track or flat road due to the lack of wind resistance. Running on the ground requires overcoming air resistance, which consumes more energy.

The absence of wind resistance on a treadmill introduces another issue—cooling. As you run, a layer of warm, humid air builds up around your body, making you sweat more and increasing your heart rate compared to running outdoors at the same speed. Place a fan next to the treadmill to cool down.

Increase the incline by 2% to simulate outdoor running conditions and compensate for the lack of wind resistance.