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7 Tips for Effective Treadmill Running

Treadmill running is popular with athletes of all abilities that allows runners to control speed and incline at the touch of a button. This year, for the first time, home exercise gyms such as treadmills have emerged as a global fitness trend.(1)

Treadmill training has always been a popular winter alternative when it’s too cold and dark outside, but as many people have discovered during the pandemic, running on a treadmill makes exercise accessible. whenever are out of bounds. So what are the benefits?

Benefits of Treadmill Running

  • Controls – Easily adjust exercise intensity, speed and incline.
  • Feedback – Monitor performance with features like heart rate measurement.
  • Fitness – Treadmill running is an effective way to build aerobic and anaerobic capacity.
  • Cost – Treadmills are becoming more affordable as demand increases.
  • Space – Treadmills take up relatively little space.
  • Accessibility – Your treadmill is available whenever you need it.
  • Cushioning – Treadmills are easier on the joints than hard outdoor surfaces.
  • Versatility – walk, run or complete a HIIT workout – all on one machine
  • Lifestyle – Train anytime while continuing a conversation or enjoying a movie!

Elite runners use treadmills to fine tune training stimuli in a controlled environment. Runners with joint pain or injury use treadmills for recovery. Thanks to the cushioned surface, treadmill walking is gentler on the joints than tarmac or concrete.

Whatever your reason for training on the treadmill, the 7 tips below will help you get the most out of your workout.

1. Start simply.

If you are running on a treadmill for the first time, Start at a moderate, controlled pace. As with any new training stimulus, give your body time to adapt to the environment and running surface before increasing the intensity.

2. account for Wind resistance

Treadmill running usually feels easier than running outside at the same pace. The main reason for this is the lack of air resistance. To compensate, set the treadmill gradient to 1%. This is an effective way to simulate the energy costs of running outdoors at a surface level..(2)

3. Watch your posture

A treadmill’s continuous, evenly cushioned surface and lack of external stimuli such as wind resistance and passing scenery can alter our perception of speed, thereby altering our running gait.

Treadmill running can also cause runners to look down at the display in a hunched posture. Look ahead while running and pay attention to your posture and stride length to avoid injury and pain.

4. Stay hydrated

Running on a treadmill is usually hotter and more humid than running outdoors, where air and wind resistance provide natural cooling. Also, indoor spaces are often poorly ventilated and shared with other exercisers.

Simply put, running on a treadmill makes you sweat! Replace excess fluid loss with regular hydration. A treadmill is a good thing. the location Practice drinking while running.

5. Go into the light.

Well cushioned, rolling Belt The treadmill changes course. You hit and push the moving surface. In an outdoor race, you don’t As difficult or will have to push of the Until further to create entertainment.

This means you can dispense with heavy, thick-soled running shoes and let the treadmill take care of the cushioning. pay attention. Instead, a light, low-profile running shoe For better sensitivity And a more dynamic driving style.

6. Mix it up

Allows running on a treadmill you Training in the same conditions every day. There are no head winds, no hills and the surface is smooth and flat. While this can be an advantage, it can also be boring. Add variety to your treadmill workout by adding inclines and intervals.

7. Run outside

Although it may seem counterintuitive, running outside is a great way to enhance your treadmill training.

Outdoor running May increase fat burning, help relieve symptoms of seasonal affective disorder (SAD) and improve mood and mental health through exposure to cold, sunlight and green spaces.(3,4,5,6,7,8,9)

Outdoor running is also important for improving push-off and negotiating varied terrain – something that treadmill running lacks due to the continuous, rolling surface. For the ultimate training stimulus, combine treadmill running with outdoor exercise.

HIIT treadmill workout

Along with home exercise gyms and treadmills, high-intensity interval training is another major fitness trend — and for good reason.

High intensity interval training (HIIT) is a well-established method of improving cardiorespiratory fitness while saving time and burning extra calories. gave Benefits of HIIT Includes improvements in heart and lung health, body composition and running performance. (10,11,12,13,14,15)

Once you feel comfortable running on a treadmill, you might want to try a HIIT treadmill workout, combining the benefits of HIIT with the benefits of running on a treadmill.

If you feel ready for a HIIT treadmill workout, make sure to balance the intervals and recovery periods. Too long breaks with inadequate recovery lead to fatigue and exhaustion, as well as increasing the risk of illness and injury. Fortunately, most running machines like treadmills allow you to easily track intensity using heart rate or pacing.

3 Ways to Set Your Treadmill HIIT Intensity

1. Heart beat

Run your treadmill HIIT intervals at 80-90% of maximum heart rate (HRmax). You can calculate an approximate HRmax by subtracting your age from 220.

2. Perceived labor

Rate the intensity of your treadmill HIIT using a 10-point scale where 1 is equal. ‘Very, very easy’ And 10 equals ‘at most’. Run your treadmill HIIT intervals at 7 or 8 out of 10, ie, ‘tough’ To ‘Very difficult’. This scale is used by exercise professionals and equates to 80-90% HRmax.

3. 5 km race pace

If you know your average pace for a 5km run, use that to set your interval intensity. Most runners average 80-90% HRmax at 5km race pace.


Running at high speeds on a treadmill increases the risk of accident and injury. Take time to acclimate to a higher treadmill speed, making sure you can maintain a smooth technique, even while reaching for your water bottle or adjusting your running speed. Consult a health professional before beginning a HIIT exercise program.

Start a treadmill training plan.

Ready to start treadmill training but not sure where to start? Choose a treadmill workout that suits you from us. Treadmill Training Plan For all fitness levels.

If you’re wondering how long you should run on the treadmill, or how to warm up and cool down, This training plan is for you..


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