A treadmill can be a valuable training tool for many reasons, including safety, comfort in bad weather, and also convenience and easily adjustable parameters.
From this article you will learn the basics of training on this. simulator.
- The main characteristics of running on the track
- Best treadmill workouts
- Clothes and shoes
- Warnings and Cautions
The main characteristics of running on the track
No wind resistance: when you run outdoors, then doing additional work, overcoming resistance air, which does not happen when running on a treadmill.
It is generally accepted that the canvas must be installed at an angle of 1 or 2 degrees (however, the universality of this approach recently was in doubt). When running at a speed of 11 km / h with a small with a slope, you apply about the same effort as when running on outdoors on a flat surface. But the slower you run the more you move away from this ratio.
Moving belt: when you are running on a treadmill, do it “in step” with a moving canvas. Study show that although the use of a treadmill in no way affects the shape of the runners, many of them have reduced length step and, therefore, its frequency increases. Such a change can be reflected in the amount of effort applied when running.
Optical flow: when running in the dark, its speed may seem above, since you do not have the usual visual cues in the form objects of the surrounding landscape (the so-called optical flow). A similar effect occurs when running on a treadmill when you in fact, you always stay in one place.
The lack of a “change of scenery” is one of the main reasons the appearance of boredom during training, which is noted by many people. However, there are several ways to solve this problem.
Best treadmill workouts
You can transfer almost any workout from the street to treadmill. Here are some basic ways in which this can be done using professional treadmills.
Hills Mode: This treadmill mode can make your workouts are more effective and less traumatic. Instead of to run in real conditions on a slope or up a steep hill, putting the muscles and joints in jeopardy, set on the track moderate slope to avoid negative effects.
Pace mode: if your goal is to run at a given pace with at intervals, the treadmill is great for of this, since the movement of the canvas will force you, as they say, not fall behind (unless of course you choose too complicated for yourself mode).
You can also do the first part (or the first few intervals or the first kilometer) training slower and gradually build up speed. This will teach you how to save power.
Steps: as mentioned above, many people note that when running on treadmill take more steps. This state of affairs leads to that you train more efficiently if you have relatively short stride length (for example, you take less than 160 steps per minute at a normal pace).
At the end of your run, count the number of steps you take. in 1 minute. Then, increase the speed of the web so that do 5-10 steps more. This exercise will allow the nervous system to adapt faster to increase loads.
Acclimatization: several runs a week on a treadmill in winter period will help you acclimatize for training in warm weather, if, for example, you are preparing for the spring marathon. The longer the run and the unpredictable weather, the more useful it is. the case will be a treadmill.
Clothes and shoes
Many runners say that they are more comfortable running on a treadmill. track in low profile shoes. If you have several pairs sneaker, then choose the one with a thin sole, because you you don’t have to put as much effort as when running on roads or paths.
If we talk about clothes, then it should be such that you It was comfortable to train for at least 15 minutes. because of the absence of wind the body will heat up faster, therefore the best the choice here will be shorts, a shirt or a t-shirt.
When you run outside, most of the sweat acting on face evaporates. While running on a track, he for the most part flows down, so use a special dressing, made from moisture-absorbing materials so that sweat does not got into the eyes.
Warnings and Cautions
In 2014, the emergency department was 24,000 people with injuries during training on treadmill. Below are some tips. aimed at ensuring security.
- Attach a special clothespin to your clothes – this will allow stop the movement of the canvas if you suddenly fall or slip from him.
- Stand only on a fixed canvas. Gradually increase speed to enable the body adapt to the load.
- Focus exclusively on running and don’t be distracted by that is extraneous.
- Keep at least 1 meter behind you free space.
Settings: accuracy on the running console tracks over time may change and do not always reflect actual results, thus giving a small margin of error. Use display data as a basis, but nonetheless listen to your own feelings or focus on heart rate. Even less accurate reading calories burned, which at best are based on your weight body.
Change your pace and track angle to avoid monotony in training and give the muscles a different load intensity.
Do not rule out jogging outdoors. Running only on a treadmill can cause difficulties when running on the street, including joint pain, as well as a small but very important difference in physical form.
This is especially important if you are preparing for a marathon.