Some runners love the fresh air and changing scenery of outdoor runs, while others appreciate the stable environment and convenience of treadmill workouts. When it's freezing cold, windy, or snowy outside, a treadmill might be your best training partner. Whether it's early in the morning or a free afternoon, whether you're in the gym or your living room, a treadmill lets you run anytime, anywhere.

How to Effectively Train on a Treadmill

"Step on, press a button, start running." This simple operation might make treadmill workouts seem monotonous, causing many runners to underestimate their value. However, since the first home treadmill was created in 1965, these machines have evolved significantly. Modern treadmills offer stylish designs, user-friendly interfaces, and a host of practical features to aid your training.

Get to Know Your Treadmill

First, ensure the treadmill's speed display matches your preferred unit of measurement. Today's treadmills can adjust speed and incline, accurately record speed, distance, heart rate, and calories burned, and often come with a variety of modes. These can range from track simulations and remote races to pre-set programs for more professional training. Before you start, take some time to explore these features. If you find a mode that suits your needs, it can save you the trouble of manually setting values.

Bring Outdoor Speed Workouts Indoors

Beyond regular steady-state runs, treadmills are perfect for speed workouts like intervals, tempo runs, and fartleks. When doing speed training, stay focused since treadmills take a few seconds to adjust speeds, unlike your body which can change pace instantly. Treadmills also allow for Long Slow Distance (LSD) runs. Though the environment may feel monotonous and mentally taxing, precise speed control helps improve your endurance and mental toughness. Position yourself close to the front screen to stay safe and help maintain a higher cadence.

Use Incline for Strength Training

Adjusting the treadmill's incline simulates uphill running, consuming more energy and strengthening the glutes and hamstrings. Here are three recommended training methods:

1. Pyramid Training

   • Run at a comfortable pace, maintaining speed as the incline increases.
   • Start at a 2% incline for 1 mile, then 3% for 0.75 miles, 4% for 0.5 miles, and 5% for 0.25 miles. Reverse the sequence to finish.

2. Incline Intervals

   • Set the incline to 4%, run fast for 1.5 minutes, then rest for 2 minutes. Repeat for 5-10 sets. Cool down with a 10-minute easy run.

3. Incline Long Runs

   • Ideal for building endurance for half-marathons or longer races.
   • Warm up for 10 minutes, run at a 5% incline for 20 minutes, reduce to 1% for 10 minutes, then back to 5% for 20 minutes. Cool down with a 10-minute easy run.

Simulate Outdoor Running on a Treadmill

Some say treadmill running is easier because the belt moves your legs. To counter this, simply add a slight incline. A study at the University of Exeter found that adding a 1% incline compensates for wind resistance experienced outdoors. This also mimics the natural "fall" during outdoor running.

Combining incline and speed, treadmills can create varied training environments to meet different needs.