Regular blunders on the treadmill hindering your running advancement
Running on a treadmill can be a convenient way to train, but it's essential to avoid common mistakes to make the most of your workouts. Here are the top five treadmill mistakes to watch out for and some tips to help you train smarter.
1. Setting off too quickly
Starting your treadmill run at a pace that feels too fast because the treadmill is flat and windless can lead to premature fatigue and slowed progress. It's important to monitor and conserve energy right from the start.
2. Avoiding incline training
Running exclusively on flat settings neglects important muscle strengthening and endurance benefits. Including incline intervals improves strength, muscle balance, and cardiovascular fitness, preventing overuse injuries caused by repetitive flat running.
3. Poor running form
Common issues include leaning too far forward, holding onto handrails, overstriding, or slouching. These disrupt biomechanics, cause unnecessary strain, lessen running efficiency, and may increase injury risk. Maintaining an upright posture and proper alignment is essential.
4. Ignoring cadence and footstrike
Landing heavily or with improper footstrike on a cushioned treadmill surface wastes potential benefits. Training with a metronome or music to promote a higher, consistent step rate (around 180 bpm) and a light, midfoot strike improves efficiency and reduces injury risks.
5. Using improper footwear
Wearing running shoes not suited for treadmill running can lead to problems such as plantar fasciitis or Achilles tendon issues. Proper, cushioned running shoes designed for treadmill or indoor running should be worn.
To train smarter on a treadmill:
- Use a video or mirror to check and correct your form regularly.
- Incorporate incline intervals to simulate varied terrain and build strength from sessions like alternating 2 minutes at 5% incline with 2 minutes flat at a steady speed.
- Focus on maintaining a high cadence without increasing treadmill speed to improve turnover rather than simply running faster.
- Warm up and cool down properly with progressive walking and slow jogging phases to prepare muscles and reduce injury risk.
- Avoid holding handrails; keep hands relaxed and arms swinging naturally to maintain good biomechanics.
- Vary workouts, alternating speed, incline, and intervals throughout the week to reduce overuse injury risks and improve overall running economy.
Implementing these strategies helps maximize treadmill workouts by improving endurance, reducing injury risk, and enhancing running form and efficiency.
Hannah Walker, founder of running apparel brand Bimble and Bolt, shares common treadmill mistakes. She emphasises the importance of adding a slight incline and occasional decline to a treadmill workout to better simulate outdoor conditions. Gradually slowing your pace for 5 minutes during a cool-down can help your heart rate return to normal and support better recovery. Skipping a proper cool-down after a treadmill run can lead to dizziness or tight muscles.
Using a treadmill can feel easier due to the flat surface and lack of wind resistance, leading to a higher risk of starting too fast. It's important to remember that treadmills can help sharpen speed, stamina, and endurance when used correctly. Wearing a decent pair of running shoes is also crucial for a comfortable and injury-free workout.
- To optimize your treadmill workouts, incorporate incline intervals as running exclusively on flat settings neglects important muscle strengthening and endurance benefits.
- In the realm of health-and-wellness, fitness-and-exercise, and lifestyle, it's crucial to wear proper, cushioned running shoes designed for treadmill or indoor running to prevent problems such as plantar fasciitis or Achilles tendon issues at home-and-garden.
