Treadmill training polarizes. Die-hard runners would rather complete their units in wind and weather than even get on the treadmill for a minute: "Proper running training only takes place outside", an often quoted runner's wisdom . On the other hand: in the dark, bad weather conditions or slippery ground - better on the treadmill than no running training at all. But tiring gym monotony is a thing of the past. Thanks to advanced training programs and modern entertainment electronics, there is no need to be bored. We give you valuable tricks on how to get the most out of your treadmill training.
Contents
- The right attitude
- Advantages and disadvantages
- training programs
Before we get into the various training options that are available to you on the treadmill, let's start with a short warm-up.
1. The right attitude is important
Treadmill training can be a good alternative to running in the open air. There is certainly a lack of fresh air and the experience of nature in the studio or in your own fitness cellar, but there are definitely advantages that even stubborn (“in all weathers”) runners should not underestimate. However, it must be noted that treadmill training stands out and that some details must be taken into account when setting up the device.
The incline does it
The incline of the treadmill counts first. Even with a planned training run through flat terrain, an incline between 1.0% and 1.5% should be set. There are two main reasons for this. On the one hand, this ensures that the speed at which you are running on the treadmill can be approximately transferred to the running track outside. The reason for this is the lack of air resistance when running, which you don't have to overcome in a closed room.
The second argument for a low incline is technical in origin. Compared to outside, the roll-off and push-off behavior changes in the running style. Where in nature a strong push off the ground is required to achieve forward movement, the ground simply moves under you on the treadmill. Regardless of the strength of the imprint. A low incline dampens this effect and you remain more active in the push-off behavior.
For newcomers to the treadmill, monotony and low speed are important before variety in training. As soon as you get used to the changed impression of running and the rigid environment, you can start. Please also note this in the settings and prefer to start walking and approach slowly. It is also important to always use the existing safety options (safety belt, automatic switch-off). This will prevent you from being involuntarily carried off the device if you make a false step. After some practice, you will develop a good running feeling on the band and master speed and incline regulation. The training can then be made more varied.
After running in, there is now a running ABC. Sense or nonsense?! The summarized advantages and disadvantages (next page) reveal it succinctly.
2. Advantages / disadvantages of treadmill training
Advantages
- Well cushioned and absolutely level, it reduces the peak loads that occur on ligaments, tendons and joints.
- High independence from weather and road conditions ensures the running unit in slippery conditions, extreme cold.
- There is no darkness. Running with a headlamp is not compulsory.
- Strength endurance training and mountain runs are also possible for athletes from flat areas.
- After a mountain run, you avoid the stress peaks of the downhill run. Pressing a button brings you back to the level.
- accuracy and efficiency. Thanks to the adjustable speed and incline parameters. So you also have your heart rate and thus the effective training area in view.
- Paddock training without fear of the bike being stolen if the disciplines are changed several times.
- You put your water in the provided holder and do not have to resort to a running belt or the bottle-in-hand method.
- Running during lunch breaks when the gym is closer than a good running track.
- If you don't have a running partner, the running training in winter can be completed "indoors" without worrying about dark figures.
- And finally: heating on, water evaporator on and the Hawaii video inserted. For a feeling like in the Energy Lab on the Big Island. ;-)
Disadvantages
- Well cushioned and absolutely level also means no changing surfaces, more monotony, low demands on coordination and required supporting muscles.
- Training in your own juice. There is no cooling wind, the sweat remains. Be careful when setting up a fan. Here lurks an increased risk of catching a cold!
- A lack of nature experience, stuffy air, artificial light and high volume quickly lead to a loss of motivation.
- High costs and space problems with a planned purchase
3. Training programs
"What intervals would you like to have?" could be a question about treadmill training. It doesn't make much sense to complete very high stress intensities or large volumes and to build in crisp intervals in the first unit on the treadmill. Even very good runners should start slowly. Give your organism some time to adapt and then really get going. With the following training suggestions you can avoid monotony and set effective training stimuli.
basic training
You read that right. In general, the treadmill can be used for extensive basic endurance training. A good option, especially during long periods of cold in winter. Nevertheless, most people will find it difficult to do effective basic endurance training on the treadmill. The disadvantages of the stuffy air, the heavy sweating and the rigid environment make the 90 minutes for an effective basic endurance training very long. It should also be taken into account that spending a long time on the treadmill can have an impact on your heart rate. The body tries to counteract the build-up of heat by sweating more, which also increases your heart rate.
pace training
Changes in pace with loads up to the development area help against the monotony. With such a unit you can challenge your organism and work on your speed endurance. After the break-in, insert a few short speed increases to warm up. Depending on your training condition and the speed you have completed, recover between the phases of exertion with relaxed trot breaks of two to five minutes in length.
strength endurance training
And up the mountain. Unfortunately, you should not expect a compensating beautiful view on the treadmill. You can lay good foundations for the new outdoor season, especially in the preparatory period, and train your sport-specific strength endurance. No mountain is as constant in gradient as a treadmill. With this form of training, however, make sure that the increase is not too steep and that the breaks are somewhat longer than in speed training. Don't forget to get off the incline during the recovery periods.
paddock training
Coupling training yes – alternating training no. At least a real change is usually not feasible. Almost all studios have bicycle ergometers, but you can only rarely use your own cycling shoes. There is no need to change shoes under such conditions, for example. In addition, I have not yet seen an athlete sit next to me after a perfect change with helmet and goggles.
However, coupled training consisting of a cycling and running unit is very possible and prepares your body for the changing demands of the various types of sport. Such units should accumulate by spring at the latest. If it's still very cold at that point, "indoor pairing" can be a good option. My tip: Find a time when the studio is not very busy. 3x cycling, 3x running, total training volume one hour. Always keeping our fingers crossed that it is not by chance that all bikes or treadmills are occupied for the intended change of equipment.
There is also useful advice from the editors, which recommends training with a colleague. When he walks, you cycle and vice versa. In principle, the time on the bike should be a little longer than on the run, but better than having to go to the shower.
Default Programs
The programs stored by the manufacturers can, but do not have to, be sensibly designed. They also differ in the quality offered. Not every program is designed according to the ideas and basic principles of training science. You should therefore always check them and, if necessary, adjust them to your performance requirements, or control the treadmill manually. Trust is good, control is better.
Conclusion
If you feel like a hamster on a running wheel on the treadmill, you should continue to do as many units as possible outside and only add an indoor unit in an emergency. However, effective training stimuli are also possible on the treadmill and training in the open air can usually be transferred 1:1 to the inside.
