Running on a Treadmill: Tips for Effective and Safe Training
Running outdoors in high temperatures and humidity can be uncomfortable, leading many runners to opt for treadmill workouts at the gym or at home. But how should you run on a treadmill correctly? Does treadmill running harm your knees?
First, understand that outdoor running is measured by pace, while treadmill running is measured by speed. For example, running 7 minutes per kilometer outdoors translates to a speed of 8.5 kilometers per hour on a treadmill.
Here are some key points to keep in mind when running on a treadmill:
1. Convert Passive Running to Active Running
If your outdoor pace is 7 minutes per kilometer, the corresponding treadmill speed is 8.5 km/h. Some runners might feel like they are being dragged by the machine, focusing too much on keeping up. Try adjusting the treadmill speed to 7 km/h, which will slow down the belt. This allows you to run proactively, staying ahead of the machine's pace.
2. Avoid Long Strides on the Treadmill
Treadmill running lacks the ground's resistance and gravity's momentum. Taking long strides increases pressure on your knee joints. The correct method is to keep your feet close to the ground, take shorter strides, and maintain a quick foot turnover. This reduces knee stress and increases calorie burn safely.
3. Don't Focus Solely on Speed
Even at a speed of 5 km/h, equivalent to a 12-minute outdoor pace, increasing your stride frequency can provide an effective workout. Prioritize safety and form over speed.
How to Start Running with No Background and a High Body Weight?
For beginners with high body weight and no running experience, it's important to start gradually. Follow these four stages to begin your running journey:
Stage 1: Brisk Walking
Start with brisk walking for 20-40 minutes per session. Spend 2-4 weeks gradually activating your body.
Stage 2: Walk-Run Intervals
Find a walking partner. Alternate between walking and running, ensuring both movements involve small steps and quick turnover. Gradually increase the running intervals until you can run the entire time.
Stage 3: Slow Jogging
Transition to jogging at a walking speed with small steps. Continue to control your speed, running for 30-40 minutes per session.
Stage 4: Progressive Training
Follow a structured training plan for beginners with high body weight, focusing on safe and gradual progressions to reduce the risk of injury and promote fat loss.
Running outdoors in high temperatures and humidity can be uncomfortable, leading many runners to opt for treadmill workouts at the gym or at home. But how should you run on a treadmill correctly? Does treadmill running harm your knees?
First, understand that outdoor running is measured by pace, while treadmill running is measured by speed. For example, running 7 minutes per kilometer outdoors translates to a speed of 8.5 kilometers per hour on a treadmill.
Here are some key points to keep in mind when running on a treadmill:
1. Convert Passive Running to Active Running
If your outdoor pace is 7 minutes per kilometer, the corresponding treadmill speed is 8.5 km/h. Some runners might feel like they are being dragged by the machine, focusing too much on keeping up. Try adjusting the treadmill speed to 7 km/h, which will slow down the belt. This allows you to run proactively, staying ahead of the machine's pace.
2. Avoid Long Strides on the Treadmill
Treadmill running lacks the ground's resistance and gravity's momentum. Taking long strides increases pressure on your knee joints. The correct method is to keep your feet close to the ground, take shorter strides, and maintain a quick foot turnover. This reduces knee stress and increases calorie burn safely.
3. Don't Focus Solely on Speed
Even at a speed of 5 km/h, equivalent to a 12-minute outdoor pace, increasing your stride frequency can provide an effective workout. Prioritize safety and form over speed.
How to Start Running with No Background and a High Body Weight?
For beginners with high body weight and no running experience, it's important to start gradually. Follow these four stages to begin your running journey:
Stage 1: Brisk Walking
Start with brisk walking for 20-40 minutes per session. Spend 2-4 weeks gradually activating your body.
Stage 2: Walk-Run Intervals
Find a walking partner. Alternate between walking and running, ensuring both movements involve small steps and quick turnover. Gradually increase the running intervals until you can run the entire time.
Stage 3: Slow Jogging
Transition to jogging at a walking speed with small steps. Continue to control your speed, running for 30-40 minutes per session.
Stage 4: Progressive Training
Follow a structured training plan for beginners with high body weight, focusing on safe and gradual progressions to reduce the risk of injury and promote fat loss.
