Whether you’re a seasoned runner or totally new to running, treadmill running is a great way to get moving and benefit your body and mind.
The benefits of treadmill running
I find running on the treadmill an amazing way to challenge my pace, build the intensity and find those endorphins in a way that I can control. Our in-house physio, Ash Mason, also advocates for the benefits of a treadmill run:
“Having a controlled environment is a major benefit of the treadmill. You can better control the pace of your running, for example if you’re wanting to get used to running at a certain pace or learning how to pace yourself, treadmills are great for this! Plus, the incline and decline function can help you train for hills, if you don’t have an undulating running path.
Treadmill running vs outdoor running
Treadmill running can feel so different on the body compared to outdoor running, which can skew our expectations of what running ‘should’ feel like sometimes. With no weather conditions to battle, minimal hills and all the variables in your control, sometimes using the treadmill can feel like… “cheating”. Ash reassures us that this isn’t the case though:
“Biomechanics and the environment are the main reason we feel like our treadmill runs are ‘easier’. When running on a treadmill, the belt is automatically moving underneath you which does a lot of the effort in propelling your body forward, which means your posterior chain (ie. calves, hamstrings and glutes) don’t have to work quite as hard, which means you’re likely going to fatigue a little quicker when running outside due to the extra muscle power required to propel you forward without the assistance of the treadmill belt.
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Plus, when running outdoors, there are many factors outside of your control like weather/temperature, wind resistance, and terrain (up hills, down hills). When you’re running on a treadmill, these factors aren’t present so you’re better able to maintain a consistent pace.”
Warm up, 30 seconds each
- Windmill stretch: Tap alternate hand to alternate foot, bending down and across to feel a stretch up along the hamstrings and back. Alternate for 30 seconds.
- Calf raises: Start in a standing position with your feet hip-width apart, near a wall or stable surface for support if needed. Rise up onto the balls of your feet, lifting your heels off the ground as high as you can. Slowly lower your heels back down to the starting position, feeling a stretch in your calf muscles, and repeat for the desired number of repetitions.
- Reverse lunges: Starting in a standing position at the top of your mat. Step back with one foot, and control your knee down toward the ground. Then bring your back foot back to standing position and repeat on the other side.
- Crab walks: Start by standing with your feet shoulder-width apart and toes pointing slightly outward. Lower your body into a squat position by bending your knees and pushing your hips back. While maintaining the squat, take small steps forward or sideways, keeping your knees bent and your core engaged.
Workout
During this workout you’ll smash out 6 x 45 second hill sprints, with only 15 seconds recovery between. The hills will build to get the steepest point in the middle, and then the incline will back off again for the 2nd half of the workout. This a great workout for someone short on time, or to add on to the end of another session.
Cool down, 30 seconds each
- Calf stretch: start in a downward dog position with your wrists directly beneath your shoulders and your knees beneath your hips. Push your hands into the floor, drive your heels towards the floor and peddle your feet.
- Thigh stretch: Standing on both feet, lift and grasp your right ankle behind you, and gently pull your heel up and back until you feel a stretch in the front of your thigh. Repeat on the other side.
- Forward fold: Rolling down vertebrae by vertebrae, place your hands on the floor in front of you, feeling a hamstring stretch.
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