How to Get the Most Out of Your Treadmill Workout

Don't Discount the "Dread"-mill How to Get the Most Out of Your Treadmill Why You Should Give the Treadmill a Little More Credit You can simulate certain conditions. Whether or not you live in a hilly area, on the treadmill you can create more or less challenging routes. You can also achieve consistency (with a steady incline and speed) that nature doesn't offer. You can check your form. If there is a mirror nearby, you can work toward fixing anything that looks off. DISTANCE HEART RATE CALORIES 3.13 120 503 You can keep track of the numbers. E Most treadmills track and display mileage, heart rate, and more. There are fewer excuses not to run. 4 Weather, pollution, lack of light (or poor lighting), dangerous neighborhoods, construction, and more can prevent outdoor running. Treadmill Running vs. Trail, Track, or Pavement Running Biomechanics I Treadmill running has a few insignificant variations in biomechanics when compared to outdoor running. E On a treadmill, runners have more forward lean from their trunk and more flexion at the hips and knees. CALORIES 503 Calorie burn 4 The difference is negligible. Research shows the calorie burn difference is only noticeable at speeds above 8.5 mph. How to Boost Your Treadmill Workout Don't use the handrails. Bump up the incline. Rather than holding on to the rails for support, slow down your speed and/or intensity. 4 Holding on to the handrails can significantly decrease calorie burn. A 1% incline better simulates the efforts of running outside. Save strength training for later. Switch it up. Change up your speed and incline throughout your workout. Or try one of the treadmill's hill programs or interval workouts. Using hand weights or ankle weights while on the treadmill can put you off balance and lead to injury. Alternate high-intensity days with lower-intensity days. Incorporate intervals. Prep for a race. L Alternate between moderate- and high-intensity paces. Use the treadmills settings to mimic hills in a specific race you're training for. Research shows switching between high-intensity work and recovery periods can be the exercise equivalent of longer workouts that stick to one, moderate pace. You can do track repeats, tempo runs, and long runs all on the treadmill. Run more hills. Treadmills allow runners to run uphill without having to run back down. E Downhill running can lead to impact injuries. Instead of running downhill, flatten out for recovery after uphill intervals. Tread Carefully: Treadmill Safety Guidelines Use the safety mechanism. Don't start on the belt. On most treadmills, this is a clip that attaches to the runner's clothes. If the runner trips, falls, or loses his or her balance, the safety mechanism will pull away from the treadmill and stop the belt. Straddle the deck and allow the belt to start moving at a slow walking pace of 0.5-1 mph before stepping on it. Be smart about distractions. Maintain proper form. 313 120 Keep your shoulders back, your head looking forward, and your arms swinging naturally by your side. Reading and watching TV while running on a treadmill can increase your chance of injury from a fall. Try not to let your strides get too short and choppy. 4 Be mindful of headphones and other obstacles while running. If you start to drift to one side of the belt and can't correct it, slow down or take a break. Take a break if you need one. Gradually bump up time and intensity. SPEED If you experience lightheadedness or shortness of breath, gradually slow down your treadmill speed and get off. Gradually add time and increase intensity later (either by increasing speed or incline). 4 If these symptoms persist, discuss them with your physician. Don't take on too much too quickly. Treadmill Workouts to Try Today 40-minute beginner walking/running workout TIME SPEED (MPH) INCLINE 0:00-5:00 3.0 1.0 5:00-10:00 3.5 1.0 10:00-12:00 5.5 1.0 12:00-16:00 3.5 1.0 16:00-18:00 5.5 1.0 18:00-22:00 3.5 1.0 22:00-24:00 5.8 1.0 24:00-28:00 3.5 1.0 28:00-30:00 5.8 1.0 30:00-35:00 3.5 1.0 35:00-40:00 3.0 1.0 45-minute hiking workout TIME SPEED (MPH) INCLINE 0:00-05:00 3.0 2.0 05:00-08:00 3.5 4.0 08:00-11:00 4.0 5.0 11:00-16:00 3.5 8.0 16:00-21:00 3.0 10.0 21:00-26:00 3.5 8.0 26:00-31:00 3.5 10.0 31:00-34:00 4.0 8.0 34:00-37:00 3.0 10.0 37:00-40:00 3.5 5.0 40:00-45:00 3.0 2.0 38-minute hill workout TIME SPEED (MPH) INCLINE 0:00-5:00 5.0 1.0 5:00-8:00 6.5 1.0 8:00-13:00 6.0 3.0 13:00-15:00 6.5 1.0 15:00-18:00 6.0 4.0 18:00-20:00 6.5 1.0 20:00-23:00 6.0 5.0 23:00-25:00 6.5 1.0 25:00-28:00 6.0 3.0 28:00-30:00 6.5 1.0 30:00-33:00 6.0 5.0 33:00-38:00 5.0 1.0 You don't have to dread treadmill workouts. By changing up your speed, intensity, and program-and taking the proper safety measures-you can enjoy your runs inside just as much as you do outside. active.com superskinnyme.com abcnews.go.com neamb.com mensfitness.com everydayhealth.com popsugar.com FIX .com