Running on the treadmill at the gym or at home is an easy and effective way to exercise because it requires little physical preparation and maintains the benefits of running, such as increased physical resistance, burning fat and developing various muscle groups, such as legs, back , abdominals and glutes.
Although running can be done outside without any equipment, running on a treadmill has other benefits, such as allowing you to practice physical activity on rainy days, for example. See here an example of training to run 15 km on the treadmill or on the street.
Benefits of running on the treadmill
In addition to allowing the run to take place regardless of rain, heat or excessive cold, running on the treadmill has other advantages, such as:
- Greater security: running indoors on a treadmill reduces the risk of accidents and injuries, such as putting your foot in a hole or traffic accidents, increasing safety;
- Run at any time of the day: You can use the treadmill at any time of the day and, therefore, you can burn fat even after finishing your daily tasks. Thus, the run can be done in the morning, afternoon or evening regardless of the weather;
- Keep the pace: On the treadmill it is possible to regulate a constant running speed, preventing running from becoming too slow over time. Furthermore, it prevents the person from speeding up without realizing it, which could make them feel tired more quickly;
- Regular or floor type: the treadmill, in addition to regulating the speed, also makes running more difficult by changing the treadmill’s inclination, making it possible to run on steeper surfaces, as if you were running on a mountain;
- Control your heart rate: Generally, treadmills have devices that help measure heart rate through the contact of the hands with the safety bar, for example, and this way it is more possible to avoid heart problems, such as tachycardia, in addition to checking the maximum heart rate reached during exercise.
Furthermore, running on the treadmill for 30 minutes, 3 to 4 times a week, improves sleeping habits, increases energy levels and prevents cardiovascular problems, such as high blood pressure or heart attack, as it is capable of promoting a decrease in levels. blood cholesterol and blood pressure. Discover other health benefits of running.
During running on the treadmill it is possible to work the leg muscles with proportional strength, in addition to being able to vary the type of training, preventing it from becoming monotonous, by changing the incline and speed. Thus, it is possible to do a workout that promotes the acceleration of metabolism, such as HIIT, for example, which is a high-intensity exercise in which the person runs for 30 seconds to 1 minute, at their maximum speed, and then rests the same interval of time passively, that is, standing still or walking.
Running on the treadmill is interesting for those people who are afraid of running on the street due to cars, potholes or the number of people and who don’t have much balance, for example.
Tips for running on the treadmill
To run on the treadmill without hurting yourself or giving up because of muscle pain or injuries, some simple tips include:
- Start with a 10-minute warm-up, stretching your arms and legs;
- Start running at a lower speed, increasing every 10 minutes, for example;
- Keep your torso straight and keep your gaze directed forward;
- Do not hold onto the safety side bar;
- Avoid tilting the treadmill excessively, especially in the first few days.
Running on the treadmill is an easy and normally harmless activity, however, it is recommended to use the device under the guidance of a physical education teacher or physiotherapist, avoiding aggravating health problems, such as arthritis or cardiac overload.
Furthermore, when a person is overweight, they must take special care, such as calculating their heart rate or strengthening their muscles, for example, to prevent heart complications or joint wear. Check out some tips for starting running when you’re overweight.
