' Tempo runs are also great on a treadmill, with the warm-up and cool-down being part of the workout too. I prefer a slow jog recovery rather than stopping, as I find it breaks up the workout too much to get on and off a treadmill. A higher intensity workout – closer to an interval session – can also be done by working hard for repetitions of different lengths, then reducing the speed to a slow jog for the recoveries. Even on an easy run, you can alternate between 'super easy' and 'marginally less easy' every few minutes simply to break up the monotony.įive-time Olympian and RW columnist Jo Pavey says, 'Neither of the paces need to be really hard, but by breaking the run into segments, you can focus on one segment at a time. And they don't need to be intervals as such. How can I make treadmill running less dull?Īny run is more manageable if you break it into chunks, and treadmill runs are no exception. Either way, it's not something to worry about. However, other researchers would say this is anyway negated by the fact that you may well be getting hotter on a gym treadmill than you would outside. This is because at paces slower than that, the 'cost' of running outside – and more air resistance – may be slightly greater than doing so indoors. However, this was only the case with efforts faster than 7:09min/mile pace. Back in 1996, Andrew Jones of the University of Brighton published a study titled ' A 1% treadmill grade most accurately reflects the energetic cost of outdoor running'. But this largely originates from a misunderstanding of a famous treadmill study. It's often said that you 'should' put the treadmill at a gradient of 1% to more accurately simulate outdoor running. Should I put the treadmill on a gradient? In order to convert min/km to min/miles, use our handy pace converter. If you normally run to feel, or in miles rather than kilometres, setting up your treadmill can be the first hurdle. Even experienced runners may take a while to get used to the feel of faster paces on a treadmill. But if you're new to the 'mill, don't try to set a speed record on your maiden outing. Treadmill running can be used for runs of all paces – from hard and fast intervals to easy miles. What pace should I be running on the treadmill? If you don’t own a treadmill, and are thinking about investing, read our guide to the best treadmills. After all, your cardiovascular system doesn't 'know' what surface you are running on. So while running outside can sometimes feel harder than running on a treadmill (though equally many people feel the opposite), what is actually going on inside your body is very similar. Another study found that your VO2 max (a measure how much oxygen your body can utilise during the run) is the same when running on a treadmill compared to outside. On smaller treadmills, some runners may find that the space available does cause them to slightly shorten their stride, but that's not always the case, and if it's only occasional, is unlikely to be an issue. While you may hear people claim that treadmill running is 'easier' this is not the case – research shows that your biomechanical patterns don’t change on a treadmill vs when running outside. There are many benefits of running on a treadmill, including avoiding bad weather, slippery roads, or either very busy or very quiet roads that don't feel safe. What are the benefits of running on a treadmill? If you are following a training plan that calls for 40 minutes easy, for instance, why not break it up by thinking of it as a 10-minute warm up, 20 minutes at a slightly steadier pace (though still conversational) then a 10-minutes cooldown. While we have offered specific training sessions below, you don't need to do intervals to do this. The best way to make a treadmill session fly by is to break it up into chunks. Many other runners may prefer to use the treadmill for safety reasons, too, especially in the winter months when the hours of darkness are long. This is because the surface is a bit softer, so there is less cumulative impact on their limbs. Many elite runners, for instance, will run a proportion of their weekly miles on the treadmill. The treadmill is not only an excellent training tool – offering you the opportunity to focus on your pace without the distractions of hills, obstacles or heat – but can also help alleviate any injury potential. However, this really doesn't need to be the case. In fact, we've long espoused the theory that treadmill minutes are a bit like dogs years – seven outdoor minutes equalling one on the inside. It's a well-known fact that time passes slower on a treadmill than anywhere else. While some hardy souls love a treadmill workout, many find the 'dreadmill' to be little more than a torture device.
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