Running is an ideal exercise for healthy adults which can help to reduce your risk of cardiovascular disease. It can also help control your weight, improve your overall mental health and strengthen your body.
Running outside can be enjoyable but it is not always practical, especially during bad weather. For those rainy or blustery days, there’s the trusty treadmill. Being a runner we face one another problem during the winter time that is often unsafe to run outside.
[irp]
Limited hours of daylight, Slippery roads & snow-covered trails often force us to workout inside the home or gym. When people choose to do their running on a treadmill at home or at the gym, the question arises that how you can make your indoor running insanely effective instead of something you just do to kill time until the temperature comes around.
Treadmill Workout Tips
- Talk to your doctor: If you have any joint and back problem contact to your doctor. The doctor can specify and provide you a schedule whether you must stick with a low-impact workout, or if you can do high-impact training.
- Be prepared: Running indoors can be logistically challenging. To make sure you are 100 percent ready for a great treadmill workout.
- First you need to buy a comfortable pair of shoes. The right pair should feel cushioned, support your arches and give you room in the toes. If possible, wear them around the house every day for a week before working out, so that you can take them back if they start to rub.
- You should wear thick socks instead of ankle socks, to avoid blisters.
- Regardless of your pace, you’ll most likely get your sweat on. You should be wearing a well-fit technical T-shirt and a quality pair of shorts.
- Given the indoor nature, you’ll want to keep yourself well-hydrated and as dry as possible. A hand towel is also a good idea to wipe your face, hands, and arms as needed.
- (0.5 to 0.7l) of water in the 90 minutes before you do a treadmill workout. As treadmill workouts are over 20 minutes, you sweat heavily & suffer with dehydration. Bring a water bottle filled with at least 16 oz. (0.5l) of water with you to place on the treadmill.
- If entertainment is your thing, you’ll want earphones to plug into your fancy treadmill.
- Check your machine: If you are new to treadmill workout, always check your machine before running. Sometimes Treadmill motor timing belt or treadmill deck conveyor belt is loosened or tighten more or less than required. It can cause some slippages or injuries.
- Warm up: Jumping is an easy way to get warm up to your body and start cranking away at your set pace. Here is a basic warm-up trick that helps you to make your workout as safe and effective as possible:
- If you know your marathon pace, this effort is about 1 to 1.5 minutes slower per mile.
[irp]
- This is 20 seconds fast, 40 seconds recovery. Goal here is to get the blood pumping and have you ready to hit your training session at 100 percent.
- Cool down: Don’t forget about cooling down. It allows your body to adjust.
- Swing your arms: You should swing your arms. This will keep you from burning calories, using good posture and learning to use it properly.
- Safety clips: You may choose to stop using the clips as you get comfortable. If you lose balance in the beginning it will keep you from falling or being seriously injured.
