FIT for LIFE Knowledge Base Running

Treadmill running for beginners

You have not run on the treadmill before and would like to try it? Many runners like running outside but have little experience on a treadmill. You should consider the following tips on treadmill running for beginners.

If you are running on a treadmill for the first time, you should do an easy run first to get used to it. You also should be aware of how to stop the treadmill by “emergency stop” and how to get off in an emergency without falling backwards. In the fitness center, the staff will be happy to help, let them advise you. The following points should also be noted:

  • Shoes: you can use the same running shoes as outside, as long as the shoes (applies especially to the fitness center) are clean. For the fast workouts a light and direct shoe is recommended, for the long workouts rather a more comfortable model.
  • Clothing: When it comes to clothing, indoor it only needs a shirt and shorts, more would be too much. A towel is an absolute must for treadmill running, so that sweat can be wiped off continuously.
  • Running technique: What applies to running outdoors also applies on the treadmill: a high stride cadence with a foot placement directly under or slightly in front of the body is to be favored. Since you don’t have to pay attention to traffic and the ground, the treadmill is also ideal for working on your running technique.
  • Lower energy expenditure: For “running in place” you have to expend less energy than for “running forward” at the same speed outside. This is because the leg on the treadmill is pulled back by the treadmill belt. Outdoors, on the other hand, you pull your body over your standing leg with muscle power.
  • Lack of air resistance: On the treadmill, there is no air resistance. Therefore, the same applies here: The same pace as outdoors requires less energy on the treadmill. Running on the treadmill requires about 5% less energy at 8 km/h and even about 10% less energy at 14 km/h. The same speed as outdoors requires less energy on the treadmill. In addition, the higher the speed, the greater the energy savings compared to the same pace outdoors.
  • Incline: Normally, you set an incline of 1% for the treadmill, and even an incline of 2% for speeds of 15 km/h and higher. This will result in about the same amount of energy being expended as when running outside. Or you can do without an incline and run a little faster.
  • Distraction: Running on the treadmill requires a certain amount of concentration, especially at higher speeds. Focus on the stride and don’t be distracted by a TV or other factors. If you’re unfocused or don’t keep up the pace consistently, you’ll end up flying off the back in the worst case.

Text from FITforLIFE– This blog post was provided to us by the Swiss magazine FIT for LIFE. If you want to read regularly informative knowledge articles in the field of running and endurance sports, click here.

You might also be interested in our article on running in the winter.