The advantages of running on a treadmill
Some people like to run on the treadmill so much that they complete most of their training program on the treadmill; others never use it, and they like the feeling of running freely outside.
Compared with outdoor running, the advantage of running on a treadmill is that——
Stable and accurate pace control
This is difficult for most people to achieve.
When we run on the road, small changes in breathing, arm swing, or running posture will cause fluctuations in speed. Most of the time, we don’t realize that the deceleration/acceleration is happening, and we think we are maintaining the same pace as before.
There are no such problems on the treadmill. The treadmill can stably maintain the pace you set and keep turning. Some people use the “hypnotic effect” to describe running on a treadmill. They don’t know that many people will also feel hypnotized when running for a long time, but the treadmill can avoid your pace fluctuations caused by the “hypnotic effect”.
Therefore, the treadmill is especially suitable for you to carry out some training programs that require a continuous and stable pace.
Precise control of exercise intensity
When running outdoors, our exercise intensity can only be adjusted according to changes in pace. In order to check the pace data, you often need to be distracted to check it, for fear that the pace is too fast or too slow, and you cannot control your own pace stably.
But treadmills are different. Treadmills can adjust the speed and slope, and there are countless ways to combine them. That is to say, you can use a relatively slow speed but set a larger slope to meet the ability requirements of fast running training on weekdays. This will bring us a completely different feeling from outdoor training.
More suitable for special training
For some advanced runners, special training such as slope running and interval running will be added to the training plan. Road running is usually not possible due to the venue or other reasons, and these trainings are most suitable for treadmills.
When running on the road, it may be difficult for us to find a sufficient length of up/downhill, but the treadmill can simulate different levels of slopes to achieve the purpose of enhancing running strength.
For example, when the treadmill is set at 10-15°, the gluteus maximus, hamstrings, and calf muscles will be obviously trained; when the slope is increased to more than 15°, running will mobilize the cooperation of more body muscles. Run to increase by 55%. At this time, the stimulation of cardiorespiratory capacity is also more effective.
In addition, many people want to keep running within the aerobic heart rate range but feel that the pace is too slow. At this time, they can also adjust the slope to maintain the training effect at a lower pace but still reach the maximum aerobic heart rate.
We mentioned above that the treadmill can control the pace stably and accurately, which is very conducive to the training of constant speed running and interval running.
Pace running is running at a constant speed and without interruption. Interval running means changing the pace of running at different intensities (some training is interspersed with pauses and rests).
Needless to say, running at a constant speed, regardless of the pace, the treadmill can better achieve the ideal environment of uniform speed than road running, and will not be affected by external interference. Generally, aerobic jogging of about 10 kilometers is very suitable for running on a treadmill.
The interval running represented by the “fartlek training method” is very suitable for running on the treadmill. For example, 15 minutes of easy running, 10 sets of 5 minutes of running training, 1-2 minutes of rest/brisk walking between sets, followed by 15 minutes of easy running.
There is no need to consider external factors such as weather and air
This can be said to be the original intention of many people to start using treadmills. Whether it is raining, snowing, smog, etc., treadmills can be used indoors regardless of the weather.
Has a certain shock-absorbing effect
Usually, the treadmill has the effect of shock absorption and cushioning, so running on the treadmill puts less pressure on the knees and leg joints than running on the road.
In other words, the requirements for running shoes are lower, and they are more suitable for some barefoot runners (it is inevitable to pay attention to whether there are sundries that are easy to scratch on the road).
More suitable for improving running posture, breathing, arm swing, and other action details
Unlike road running, treadmills can specify the speed, slope, and time of our running. This also means that we can run at a fixed pace, and when the set speed and time are within our ability, we don’t have to worry about these numbers.
At this time, we can focus on details such as running posture, breathing, etc., and it is easier to find errors in movements and make corrections.
Of course, the “circling in place” of the treadmill makes people tired easily. It is best to intersperse the treadmill training with
the daily road running.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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