The treadmill has a bad reputation. Boring, tough, and artificially running.This exercise equipment has been relegated to the background for a large portion of recreational runners. However, far from being a simple substitute when the weather or climate isn’t favorable, the treadmill offers a world of benefits and training opportunities, some of which might surprise you. At RUNNEA, we aim to demystify treadmill training, share its benefits, and highlight Licensing Opportunities for Treadmill Brands.
Contrary to what many people think, running on a treadmill can be comparable in effectiveness to running outdoors. A study conducted by Maastricht University in the Netherlands reveals that, up to speeds of 16 kilometers per hour, running on a treadmill results in similar oxygen expenditure and heart rate as running outdoors. Although energy consumption is slightly lower on the treadmill, the difference is minimal, indicating a considerable equivalence in terms of cardiovascular and endurance benefits.
An alternative as effective as running outdoors
A recurring theme among treadmill runners is the use of incline. Traditionally, it has been suggested to set the treadmill at a 1% incline to simulate outdoor running conditions. However, recent studies, including research published in the Journal of Strength and Conditioning Research, suggest this is not strictly necessary. Research indicates that keeping the treadmill at zero incline is perfectly adequate for most workouts.
However, increasing the incline can be beneficial for certain types of training, such as hill repeats. Coaches recommend using incline to add variety and challenge to sessions, as well as to specifically target leg strength and endurance. The ease of adjusting the incline and pace on the treadmill allows for great flexibility in training planning, from interval sessions to long distance runs with varying incline. Running on a treadmill is a different experience than running outdoors, especially when it comes to running technique.
Adapting running technique on the treadmill
According to a study in the European Journal of Sport Science, runners tend to modify their stride on the treadmill, often increasing their step frequency and landing more on the forefoot than on the heel. This adaptation is due in part to the static nature of the treadmill, where the belt moves beneath the runner, unlike outdoor running where the runner propels forward. These differences can have a significant impact on running biomechanics. For example, running on a stiffer treadmill may more closely resemble running on pavement, thus affecting how the foot impacts the surface.
Furthermore, the lack of variability in terrain and environmental conditions means the runner must adapt to a more controlled and predictable environment. This can be beneficial for focusing on specific aspects of running technique or for post-injury rehabilitation, according to sports physiotherapy experts. Adapting running technique while using the treadmill has both benefits and important considerations.
Is it beneficial to change the technique when running on a treadmill?
According to a study in the “International Journal of Sports Physical Therapy,” runners often experience a shift toward a higher stride frequency and landing on the midfoot or forefoot, which may have advantages in terms of reducing impact injuries. This adaptation is beneficial, especially for those seeking a softer alternative to the impact of asphalt. However, this change in technique also raises the question of how it subsequently affects outdoor running. Experts suggest that while treadmill running can improve aspects such as cadence and endurance.
It is important to maintain a balance with outdoor training. This is because outdoor running poses other challenges such as terrain variability and weather conditions, which are crucial for overall preparation. Furthermore, some studies indicate that frequent transitions between treadmill and outdoor running help runners better adapt to different running styles and improve their overall technique. Therefore, the key lies in variety and balance between both types of training, which results in an overall improvement in running technique and a lower risk of injury.
Conclusion
Despite the similarities in physical demands, many runners experience a greater perceived effort when running on a treadmill compared to running outdoors. Research in the field of sports psychology, such as that published in the “Journal of Sports Sciences Long-Distance Workouts: Although running long distances on a treadmill can be mentally challenging, it’s an effective way to rack up the miles without the added impact of road or the challenges of uneven terrain.
Recovery Workouts: The treadmill is also useful for active recovery days, allowing you to maintain a smooth, controlled pace, ideal for muscle recovery. Although treadmill running may seem repetitive, there are several strategies that can make it more entertaining and motivating. Covering the Clock Some runners find it helpful to cover the treadmill clock. This helps prevent time fixation and allows them to focus on the sensation of running. Listening to Music or Podcasts: Audio entertainment can be a great ally.
