Many people have treadmills at home that quickly turn into clothing racks within a week. In gyms, treadmills are often occupied by those who take selfies but rarely run. Why is this happening? The answer is simple: we underestimate the value of treadmills! While it's true that you can run anywhere with a pair of running shoes, there are certain workouts that only treadmills can provide.

Why Train on a Treadmill?

The most common reason for indoor treadmill training is adverse weather conditions. In winter with high PM2.5 levels or in summer with temperatures over 40°C, the treadmill becomes the go-to choice for many runners.

Professional athletes favor treadmill training because of its controlled environment—constant indoor temperature and humidity mean they can focus solely on training. Why not take advantage?

Running coach Jack Daniels proposed an interesting hypothesis: Imagine the world's top marathon runners in a large sports hall, each on their own treadmill, facing each other. The indoor temperature is a constant 15°C, and the humidity is 30%. When the starting gun fires, the winner is the one who finishes 42.195 kilometers the fastest. Participants can eat and drink at will, monitor fluid loss, and adjust the treadmill speed as needed. Nike's "Breaking 2" project also aimed to simulate perfect marathon training conditions, highlighting the benefits of treadmill training.

Besides these common advantages, the best thing about treadmill running is the precise control over training intensity. Outdoors, you have to change speed and monitor heart rate to adjust intensity. On a treadmill, speed and incline have countless settings, providing endless combinations.

No matter what training intensity you aim for, a treadmill can help. It can even help you break free from speed constraints—proper incline settings allow for high-intensity training even at slower speeds.

Myths About Treadmill Training

Myth 1: You Can’t Achieve Good Results on a Treadmill

Many elite runners, like American marathoner Christine Clark and Norwegian long-distance runner Ingrid Kristiansen, primarily train on treadmills. Mo Farah is another loyal treadmill user. Some runners under Jack Daniels' guidance have improved their personal bests significantly using treadmill training alone. The key lies in the training method, not the treadmill itself.

Myth 2: Treadmills Cause Knee Injuries

Running on a treadmill doesn’t add extra stress to your knees. Adjusting the incline to 1% can simulate outdoor running, compensating for the lack of forward motion. Simply put, improper running form, not the treadmill, causes injuries.

Four Exclusive Treadmill Workouts

1. Steady-State Runs

Steady-state runs involve running at a constant intensity without stopping. Whether it’s an easy pace (E) or a marathon pace (M), set the treadmill to your target pace for consistent training.

2. Interval Training

Interval training with I and R paces effectively strengthens the aerobic system, improves running technique, and boosts speed and efficiency. It involves alternating between running and recovery. Treadmills allow for precise control over interval timing and intensity.

3. Hill Training

Finding suitable hills for training near your home can be challenging. A treadmill offers instant access to hill workouts. You can adjust both the incline and speed to meet your training goals without the need for downhill recovery intervals.

4. Downhill Training

Marathons like the Boston Marathon include significant downhill sections. To train for such courses, use a treadmill with a decline feature. If your treadmill doesn’t have this feature, you can elevate the rear using sturdy blocks. Downhill training is risky and challenging, so follow these tips from Dr. Nicolas Romanov:

1. Stay focused on your form and maintain short, low steps.
2. Minimize vertical bounce to reduce strain.
3. Land with your feet under your body, not in front.
4. Keep your body upright and avoid excessive forward lean.

By embracing the unique benefits of treadmill training, you can enhance your performance and overcome the limitations of outdoor running.