Maximize Your Training with the Right Use of a Treadmill

Many runners have, at some point or another, used a treadmill. While some may find the experience of running on a treadmill much less enjoyable than running outdoors, it is important to note that treadmill running can offer several advantages. After all, one of the key benefits of running as a form of aerobic exercise is its simplicity and freedom—being able to run anywhere without the need for a venue or extra costs.

So, why should we choose to run on a treadmill?

Treadmills can be an excellent alternative when weather conditions make outdoor running unsafe, or when time constraints limit your ability to go outside. In these situations, the treadmill provides a safe, time-efficient option for maintaining your fitness routine. Additionally, by leveraging the unique features of a treadmill, you can actually enhance your training and achieve better results. Here’s how:

1. More Precise Control of Training Intensity

When running outdoors on flat ground, you can only control your intensity by adjusting your pace or duration. On a treadmill, however, you have the ability to manipulate both speed and incline, offering you endless combinations to reach your ideal level of intensity.

For example, you could run at a slow pace, but by setting the treadmill incline at a higher level, you can increase your workout intensity without having to increase your speed. This is particularly helpful for runners who struggle with pacing, as the treadmill ensures that your pace remains within your desired range throughout the workout.

Moreover, when performing high-intensity intervals, you won’t need to worry about starting too fast. Simply set the speed in advance, and the treadmill will guide you through your intervals at your preferred pace.

A woman wearing a blue tank top and earbuds, smiling while using a treadmill in a modern gym.

2. Consistent Incline Training Environment

Running uphill outdoors often means constantly changing terrain, including both uphill and downhill portions. Many runners prefer to focus exclusively on uphill training, but this can be difficult when outdoors due to the need to continuously adjust for downhill or flat segments. A treadmill eliminates this problem by allowing you to set a consistent incline, making it ideal for specialized uphill training.

For runners recovering from injuries caused by downhill running, a treadmill provides a low-impact option for incline training. Uphill running, in particular, generates less impact on the body, allowing you to focus on improving strength without aggravating old injuries.

Additionally, if you're preparing for a race with significant downhill sections, such as the Boston Marathon, training on a treadmill with a downhill setting can help you simulate that environment. Be sure to check if the treadmill you're using includes a downhill feature before starting your training.

While some runners may use external objects like blocks or pillows to elevate the back of the treadmill for a makeshift incline, it’s important to ensure that both the treadmill and the support object are securely fastened. This will prevent any accidents or safety risks.

A close-up shot of a person's legs in running shoes jogging on a treadmill.

3. Better for Improving Cadence

The treadmill’s moving belt offers a unique advantage for runners with a lower cadence. As the belt helps propel your legs backward, it reduces the effort required to push yourself forward, allowing you to focus on maintaining a quicker cadence without worrying about the physical strain of pushing off with each step.

Because the treadmill supports a consistent pace, runners can use it to practice maintaining a higher cadence, which can then translate to better performance outdoors. Over time, frequent treadmill sessions at a higher cadence will help you develop a faster, more efficient running form.

4. Joint Protection and Recovery Benefits

Many treadmills come equipped with shock-absorbing features that reduce the impact on your legs, making it easier on your joints. This makes the treadmill an excellent option for runners recovering from injuries or those with sensitive knees. The reduced impact can help speed up recovery by providing a more forgiving surface compared to harder outdoor terrains.

Additionally, the treadmill can be a great tool for low-impact aerobic exercises. You can perform lighter recovery runs or easy-paced walking workouts that will aid in muscle recovery and improve overall dynamic recovery without the risk of overloading your body.

For runners who are rehabbing from an injury, the treadmill offers a safer, more controlled environment for training during the recovery process.

A man and woman chatting while using treadmills in a gym, the man smiling at the woman.

5. Greater Freedom for Personal Running

Some runners prefer to run alone for various reasons. Treadmills provide a private and uninterrupted space, free from the distractions or pressures of running with a group. You can choose to run at your own pace, and you don’t have to worry about stopping for a conversation or adjusting to the pace of others.

If you're training at home, you can wear whatever you feel comfortable in—or even skip the gear entirely. The treadmill provides the perfect space to engage in some self-reflection or simply enjoy the solitude of your workout. Sometimes, the mental benefits of treadmill running can outweigh the physical benefits, allowing you to escape from daily stress and focus on personal goals.

Pro Tips for Maximizing Your Treadmill Experience

To ensure accurate readings, be sure to calibrate your treadmill regularly.

Running at the same speed for the entire workout can lead to diminished results over time. To keep your training effective, include interval training and varied incline settings in your routine.

Here’s a sample treadmill workout to keep things fresh:

Warm-up (10 minutes): Start at a slow pace and gradually increase your speed over the first 5 minutes until you reach a comfortable pace for your long run. Hold that pace for 5 minutes.
Main workout (25-35 minutes): Run at a high intensity (90% perceived effort) for five 2-minute intervals. Between each interval, jog lightly for 3 minutes to actively recover. Add more intervals every few weeks to increase the challenge.
Cool-down (10 minutes): Maintain a steady long-run pace for the first 5 minutes, then gradually reduce your speed to a very light jog for the remaining 5 minutes.

Be mindful of your posture. When watching TV or using a computer while running, ensure that the screen is positioned so it does not interfere with your form.

A woman in a pink top walking on a treadmill in a brightly lit fitness studio with green walls.

Running on a treadmill is typically easier than running outdoors due to the lack of air resistance. To compensate for this, consider raising the incline by 1-2% to simulate the outdoor running experience.

Many treadmill runners become fixated on the display, tracking metrics like pace and heart rate. While this can be useful, it’s essential to maintain good posture and avoid looking at the screen too often. Instead, try to focus on the horizon as you would when running outdoors to prevent poor posture and neck discomfort.