When it comes to running indoors, there are some treadmill running tips you want to be aware of.
Generally speaking, there are a few rules to always abide by when running on a treadmill.
It is important to consider how to safely start and stop, as well as stretching beforehand.
You also want to keep in mind that the same gear you would use outdoors should be used when running indoors.
It is also absolutely crucial that you stretch before and after running on a treadmill in the same manner that you would if you were to run outside.
The following are ten tips to help you make the most out of your treadmill so that you can stay healthy and safe and make the most of each workout.
Benefits of Running on a Treadmill
A treadmill is an irreplaceable piece of workout equipment. It provides a safe workout environment that protects runners from dangerous situations.
With a treadmill, you have control over your environment.
There are no impediments such as a lack of light to run in, slippery road conditions, dangerous weather or unsafe running paths.
You also have control over the incline you are running at as well as your speed. Using a treadmill can help you acclimate to running in a way that is unique.
You have complete control over your pace; it allows you to push yourself to see what you are capable of without exhausting yourself or wondering how fast you are actually running.
Furthermore, using a treadmill lets you increase your stamina and strength over time. You can increase the invert for hill training or keep it flat for speed increase.
A treadmill also gives you an opportunity to train even when you don’t really feel like getting outside.
Finally, treadmills provide you with a way to safely run while catching up on your favorite Netflix binges or podcast guilty pleasures.
Tip #1 – Acclimate Slowly
The first tip is the most important because it applies to everyone who is running indoors. You want to stay safe when using your treadmill.
The main difference between running indoors and outdoors is that when you run inside, you are using a piece of equipment.
Knowing how to safely operate this piece of machinery is mandatory. To start, you need to know how to safely get on and off of the treadmill.
I know it sounds basic and silly, but it isn’t.
For example, you never – ever – want to keep your feet on either side of the treadmill when you are increasing your speed. You know you have seen people do it.
They turn the speed up high and jump right on the treadmill.
When you are outside, you allow your body to gradually increase your speed.
Your form adjusts to the road and the pace naturally.
In turn, you decrease your odds of injury.
But if you increase the speed of the belt on the treadmill and literally jump right on it, your body is not prepared for it.
Likewise, never jump onto the sides of the treadmill if you find yourself getting tired and need a break.
That jumping motion is unsafe and actually leads to injuries.
Instead, always utilize the emergency cord.
It might seem a little ridiculous, but that emergency stop is there for a reason – when you need to stop and aren’t prepared to.
Remember that engaging in cardio is all about increasing your heart rate to increase your health. You do not want to injure yourself because of overconfidence or oversight.
Tip #2 – Use Correct Form
When it comes to running in general, you need to always focus on form.
It does not matter if you are running inside or outside; form always matters.
The problem with running inside on a treadmill is sometimes we don’t pay as much attention to our form as we should.
In turn, we can lose our form and get messy fast. In order to avoid poor form, which leads to injuries, you should try to run right in the middle of the treadmill rather than towards the back or the front.
Doing so will prevent you from falling off the back or running into the front. Always keep your eyes forward rather than down.
Do not allow yourself to hunch over and look at a screen. Keep any screens eye level (most treadmills will have a placement for your phone so that this posture is possible to maintain without sacrificing entertainment).
Make sure that your hands remain in the proper position. Don’t allow your forearms to cross in front of your chest but rather make sure that your hands move from your hip back to your shoulder with your hands open and relaxed.
Remember, always avoid clenching your hands and keep them in a natural, neutral state.
It takes way more energy to ball up your fists, so keep them loose in order to channel that energy into your run!
Tip #3 – Monitor Your Heart Rate
If your treadmill comes equipped with a heart rate monitor, definitely utilize it.
It will give you a good idea of your cardiovascular health.
But you don’t want to check your heart rate while you are running.
Why?
You always want to keep your arms in motions while you run to continue to propel yourself and utilize your energy well.
By holding onto a heart rate monitor (typically two handles on a treadmill), you are not using your energy wisely regarding your run.
Instead, check your heart rate while you are warming up and cooling down.
This will give you a good idea of where you are at, and if you check it at the beginning of your cool down, it will let you know where your peak heart rate is because it will not drop immediately.
Tip #4 – Stay Hydrated
Just as you would when running outside, you need to drink plenty of water when you run on a treadmill.
Staying hydrated while you run indoors is something that a lot of people do not consider. In general, it is important to stay hydrated with water and electrolytes if you are not getting those in your diet.
The rule to follow is drink half of your body weight in ounces of water per day. For example, if you weigh 130 pounds, you will want to drink a minimum of 65 ounces of water.
The more you workout, too, the more you may need to increase your water intake.
The best way to ensure you stay hydrated is by always keeping water on or near your person. If your treadmill has a water bottle holder built in, make sure you keep a bottle of water in it!
Tip #5 – Use the Right Gear
One mistake I made when I started running on my treadmill was treating it differently from running outdoors.
I didn’t eat the right amount of healthy food and even unintentionally started to slack on my water intake.
Out of all of the treadmill running tips out there, this is one to remember. You definitely want to use proper gear on the treadmill.
In fact, your treadmill is the ultimate testing ground for new gear.
If you want to try a new pair of running shoes, do it when you are using the treadmill because if they don’t feel right, you can stop the workout and quickly change back into your tried and true racing shoes.
The same goes for a pair of running shorts or even a new water bottle.
You want to make sure that what you use on the treadmill is what you will use on race day or just outside in general. Consistency in gear is key!
Tip #6 – Stretch Adequately
Preventing injury cannot be emphasized enough.
Take it from someone who has to get quarterly massages to stop my sciatic nerve from acting up when I don’t stretch consistently.
Stretching before and after your workout is essential. Your pre-run stretch needs to focus on dynamic moves.
You don’t want to engage in static stretching until after your workout is complete. Consider using a foam roller for up to four minutes on each leg, but don’t feel like you need to go crazy with it.
Also, if you are going to emphasize one part of your stretching routine, the after stretch is actually surprisingly important to decrease injury.
Most people focus on that pre-stretch, which is crucial, but it is what you do after your run that can really determine whether your muscles heal effectively.
Tip #7 – Mind Your Pace
It is really difficult to overdo it when you are running on pavement. The road isn’t going to speed up at the push of a button like the belt underneath your feet will on a treadmill.
You have to be slow and steady. You have to be aware of your limits on a treadmill. Instead of pumping up the pace to as fast and as hard as you can go, be gradual.
Be intentional about your speeds. Know what your running goal is before you get going. If you are running for distance, it is okay (and recommended) to run at a slower pace.
You’ve heard that slow and steady wins the race, and for good reason! If you are training for speed, use intervals to increase it.
Intervals incorporate fast sprints of running for a set amount of time followed by a recovery pace. This patterned running is something you determine before you start your workout.
You might run fast for 90 seconds and then move at an easy pace for 60 seconds to catch your breath. Doing so will allow your body to stay efficient and increase your speed.
It will also allow you to maximize your calories burned and help you raise your heart rate. Interval training also helps you keep your workout feeling fresh.
Tip #8 – Utilize the Incline Feature
When it comes to treadmill running tips, this one is my least favorite but one of the most important. I personally could do without the incline.
I’ll never forget going to a friend’s college town with some people I didn’t know well and walking through the neighborhood where her dorms were.
One of the individuals looked over to my friend and said, “I didn’t know there were gonna be hills!” I never felt more on the same page with someone in my life! I hate running up hills.
But inclines are important, just as hill training is. Inclines help build muscle. You want your muscles to be toned and strong.
Being able to set your incline keeps you in charge while allowing you to strengthen your body. Like interval training, hill training keeps your workout from getting boring.
It also gives you something to work toward. There’s nothing like sprinting up a hill like it’s nothing.
Tip #9 – Target Various Muscle Groups
The treadmill is unique in that it can be manipulated to work different muscle groups. For example, you can increase the incline to work different muscles in your legs.
Likewise, if you decide to (slowly) walk backward, you can even train your glutes! It’s an old trick but also one that helps you take your workout to the next level.
Tip #10 – Stay Motivated
One of my all time favorite treadmill running tips is making the most out of your entertainment options.
If you’ve ever tried to run outdoors while watching your favorite show, you know it just isn’t possible.
You can listen, but it’s not the same.
Likewise, listening to your favorite podcast while running outdoors poses a bit of a problem if you are running where there is a good amount of traffic.
That’s one of the reasons I love my treadmill runs. You can set up an excellent playlist to listen to, just as you would on an outdoor run.
But you can also queue up your favorite movie or show. Listening to your go-to podcast is safe because you don’t have to worry about traffic blasting past you.
Your environment is safer for entertainment on a treadmill. And, for those of you who haven’t fallen in love with running just yet (and you will.
I didn’t think I would either, but here I am!), it makes your workout go by so much faster.
Final Thoughts
Running on the treadmill is a great way to build up cardiovascular endurance. It keeps your heart healthy and your muscles strong.
Combined with a healthy diet and overall lifestyle, running on the treadmill ensures that you live a long and full life and aren’t left to the whims of a weak body.
By following these essential treadmill running tips, your workouts will be more efficient. In turn, you will be sure to feel better, longer.
Your body will definitely thank you.
