6 Ways to Get a Better Treadmill Workout

FITNESS  |  July 16, 2017
  • 1. Don’t trust what it says
    1 / 6 1. Don’t trust what it says

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    Don’t assume the data on the treadmill screen is correct, particularly the calorie count. Many treadmills are not calibrated accurately or they have lost accuracy over time. Also a treadmill set on a zero degree incline is similar to running downhill so you should run on a one degree incline, at the very least, to simulate running on flat ground.

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  • 2. …Except for the effort counter
    2 / 6 2. …Except for the effort counter

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    You should not run any workout or any part of the workout above 87 per cent effort until you have been on the treadmill at least five times. Hard running on treadmills can cause you to feel light headed towards the end of the workout and this also increases the danger of falling.

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  • 3. Not all treadmills are made equal
    3 / 6 3. Not all treadmills are made equal

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    Seek out treadmills with a wide running platform. This allows you to relax and run freely without fear of falling off the machine when fatigue begins to affect your concentration. Check that the controls can be accessed easily by simply dropping your gaze rather than having to bend your head down to read, altering your running posture.

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  • 4. Warm up
    4 / 6 4. Warm up

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    Spend several workouts conditioning your legs to treadmill running prior to going into long duration high intensity workouts to prevent injuring your calf muscles, even if your legs are already conditioned to high volumes.

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  • 5. Know what treadmills are really for
    5 / 6 5. Know what treadmills are really for

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    Treadmills are best used to develop aerobics capacities (e.g. aerobic conditioning, lactate threshold, aerobic power and MVO2), as velocities are lower and the time spent on running at any given intensity and on any given incline is longer.

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  • 6.…And what they’re not
    6 / 6 6.…And what they’re not

    Photo: Jozef Polc/123rf.com

    Conversely, treadmills are of limited value in developing anaerobic capacities (e.g. anaerobic power and lactic acid tolerance) and of no value when targeting speed developing because very few treadmills can exceed a velocity of 20KPH. Plus, the faster you run the shorter the time you can run for. This means you’ll be required to alter the velocity and/or the incline of the treadmill so often it will destroy your rhythm and could endanger your balance.

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