Tips for Running on a Treadmill

Training Advice to Get the Most Out of Treadmill Workouts

Dec 3, 2008 Steven M. Cohen

During the winter, outdoor running is difficult in cold climates. Here are some tips to help runners get a great workout on a treadmill.

With winter approaching, runners in colder climates are forced to move their training indoors due to the often inclement weather. For most runners, that means training on a treadmill. Although running on a treadmill is still running, there are significant differences between running outdoors, and training indoors on a treadmill. By making the required adjustments, runners can have safe, effective indoor workouts during the winter months. In addition to avoiding the cold, snow and ice, treadmill running is also free from hazards such as automobiles, traffic lights, and stray dogs. So stay safe, and enjoy the exercise.

Techniques for Treadmill Running

• Keep an upright posture – During outdoor running there is a natural forward lean that occurs as the runner move down the road. In treadmill training, the “road”, or treadmill belt, is moving. This eliminates the need for a forward posture. In fact, leaning forward on a treadmill will increase the stress on the runner's knees, by increasing the force of impact with each stride.
• Use a slight incline to closely simulate outdoor running – When a treadmill is flat, at zero degrees of incline, the runner is only keeping up with the tempo of the belt. This results in a less effective leg workout. When the treadmill platform is slightly inclined, the slope simulates the forward propulsion needed for outdoor running.
• Concentrate on the center line of the belt – Indoor running is generally monotonous compared to outdoor training. Runners often combat the boredom by listening to a music or watching TV. These diversions may cause the runner to lose focus, drift off the center of the treadmill platform and fall, resulting in serious injury. Drifting off center during an outdoor run will rarely cause injury, and therefore most runners don't concentrate on this. However, when training on a treadmill, runners need to focus on staying centered on the treadmill in order to avoid disaster.
• Keep hydrated – Indoor treadmill training leads to dehydration more quickly than outdoor running. Indoor air is generally drier, due to use of winter heating systems, than outdoor air. This leads to more rapid fluid loss. Additionally, there is a lack of wind resistance in stationary running, compared to outdoor road training. The wind generated by the runner's forward motion has a cooling effect on the body, decreasing overall fluid loss during exercise. The absence of this cooling effect during treadmill training further increases sweat production and can result in more rapid dehydration.
• Be aware of the lack of downhill training – While indoor running can provide an excellent workout, there is no way to simulate the motion of running downhill while using a treadmill. Therefore, whenever possible, the runner should try to schedule occasional outdoor running sessions, to keep the body acclimated to the stress generated by downhill road conditions

.For more information on treadmill running, see this Marathon Training website.

The copyright of the article Tips for Running on a Treadmill in Sports Medicine is owned by Steven M. Cohen. Permission to republish Tips for Running on a Treadmill in print or online must be granted by the author in writing.

Treadmill Running in the Winter