Treadmills are a great way to begin running or to incorporate an indoor portion into your outdoor running program. Treadmills offer a number of training benefits, however, before you begin a treadmill running program it’s important to keep a few things in mind to stay injury free and to reap all the benefits.
Benefits of a Treadmill Running Program
Treadmills are a busy person’s dream come true. Treadmills are available even when your plans are in chaos, and if you don’t have time to get to the gym or don’t want to suit up to go outside, a treadmill is an easy answer. Plans, especially plans to exercise, are easily shoved to the back burner. A treadmill is always there no matter when you get to it.
Additionally, a treadmill is always warm and dry. In many locations the weather is unforgiving many months out of the year. It’s too hot or too cold and too wet or too windy to make running enjoyable or even possible. However your treadmill is always there no matter what the weather.
Starting a Treadmill Running Program
If you’re a beginner runner, one way to start a treadmill running program is slowly. This is actually recommended because it’s easy to over train and suffer injuries.
Doctors and personal trainers tell us we need to exercise 30 minutes each day. If you’re starting slowly you can choose to run for ten minutes three times a day, fifteen minutes twice a day or you can walk/run for thirty minutes each day. Gradually increase your running time more than walking and you will eventually be running or jogging for the entire 30 minutes.
Treadmills also often come with speed, distance, and time indicators which tell us how far we’ve run, how fast we’re running and even our heart rate and how many calories we’ve burned. This can be a great motivator and a spectacular way to set goals for yourself.
Many treadmills also offer pre-determined programs. The most common programs include: weight loss, hills, endurance, and speed. Most also offer you the ability to create your own programs. This setup is ideal for beginning runners and for runners who have been running for some time and are using a treadmill running program to fill in the gaps. For example, if you’re training for a marathon and the weather isn’t allowing you to run 14 miles because it’s too dark or too cold, then you can get up early or run in the evenings without dealing with the elements.
Part two will complete the series next week.