How to Enjoy Running on a Treadmill This Winter
Running invigorates: the feeling of the wind moving in your hair, your body connecting to the ground under your feet, the opportunity to appreciate the world that moves around you and the world that moves within you . Unless, of course, the weather sucks. Then it’s time to book it indoors and tackle all the “favorite” cardiovascular equipment – the treadmill.
If you’re worried about transferring your outdoor running to a treadmill this winter, you’re not alone. In addition to basic safety considerations, you may worry about not getting the same physical benefits as hitting the sidewalk on a physical track. Plus, what’s the automatic calorie counter? Here’s what you need to know about treadmill running.
How different are treadmills really?
When it comes to how much work you put into running, the treadmill doesn’t cheat (no, moving the belt doesn’t do the job for you). You will get the same physical benefits as running outdoors, minus the mental benefits associated with spending time outdoors . Likewise, if you can walk or run outdoors, a treadmill won’t give you another type of workout .
Ignore this calorie counter
As mentioned above, running indoors and outdoors won’t be drastically different, even though the treadmill’s built-in calorie counter and your smartwatch’s built-in calorie counter might suggest different things. Beth Skorecki, Senior Health Editor at Lifehacker, explains it this way :
If a scientist doesn’t follow you all day with a computer and an oxygen mask, you will only get a very rough estimate of what that number might be. Exercise machines tend to overestimate the number of calories you burn because big numbers make customers happy. So if you get different numbers on the elliptical trainer and on the Fitbit, choose a lower number. But in reality, the winning move may be to not count activity calories at all .
Of course, it can be helpful to have metrics such as time, distance, speed, and incline close at hand, but consider turning off or recording calories.
Learn safety precautions
While the benefits of running on a treadmill are the same as running outdoors, the risks are different. When jogging outdoors, you need to be careful to avoid movement, unstable surfaces and all threats from the outside world.
On the treadmill, your main concern for safety is getting in and out. Never mess around jumping directly on or off a fast moving belt. Before disembarking, always reduce your speed gradually to a near stop. In the event of an emergency, find out where to find your machine’s safety clip that you can pull out to stop the machine from moving as quickly as possible.
Each machine works differently, so if you’re at the gym, have a trainer guide you (ahem) along the treadmill you’re on. Find out where the fan is, secure a water bottle nearby, and see if you can turn off calorie counting.
Then take advantage of all the different features of the treadmill, most notably the ability to control speed and incline . You will probably want to set an incline for outdoor workouts when you rarely find perfectly flat and level trails.
Handrail or not handrail?
The goal of treadmill running is to mimic natural walking and running steps as much as possible. Holding onto the handrail can be confusing. “The use of handrails transfers the load from the legs and core to the upper body,” Certified Personal Trainer Amanda Foland told Livestrong . If you feel the need to hold onto the handrails, this is not the end of the world. But if it makes your workout a lot easier, consider what that might mean for the amount of work you do – and get out of – running.
Focus on form
Without being distracted from the outside world, the treadmill provides a unique opportunity to focus on the correct form. Anyone who follows the correct form of running is applicable, but it’s easy to forget about the treadmill. Take time to refresh yourself with these reminders:
- Turn on your core
- Use a relaxed arm swing
- Keep your gaze forward (don’t look at your feet)
- Keep your feet under your body (and do not cross the threshold)
When it comes to treadmill shapes , Healthline notes that the length of the strap can encourage you to shorten your stride to avoid hitting the front of the machine. Allow yourself to step back a little at the waist so that your stride is as natural as possible. And, as mentioned above, try not to hold onto the handrails unless your balance is a concern.
Psychological tips and tricks to help you during your workout
My biggest fear of the treadmill is not because I stumble and fall and then hit the machine, but because I get bored. Here are some ways to keep your mind busy while your surroundings remain the same while running indoors:
- Watch a movie or TV show
- Read (easier for pedestrians than for runners, but don’t sleep on audiobooks)
- Create changes in speed and intensity
- Visualize your usual outdoor route
- At home, listen to music or podcasts through the speaker instead of fiddling with headphones.
- At the gym, ask a friend to run on the machine next to you.
For many people, the treadmill is somehow not a source of fear, but an incredible tool that allows you to manipulate the conditions for a perfect run every time. So try to be like them. Ready to go? Here’s how to find a treadmill if you don’t have a gym membership .