Treadmill Running: A Valuable Tool for Your Fitness Journey
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Chapter 1: The Misunderstood Treadmill
Treadmill running often gets a bad reputation, but it can significantly enhance your fitness regime.
I have never been fond of running. In my earlier attempts at running for just 10 to 20 minutes, I would quickly feel out of breath. I didn't know the best techniques for running, but my time with the National Volleyball Team had given me a solid anaerobic foundation and a good VO2 max. However, after stepping away from the competitive scene two years ago, my cardiovascular fitness took a noticeable hit.
As a former athlete, I felt the decline in my health and knew I had to take action to achieve two main goals:
- To sustainably improve my cardiovascular health.
- To prepare for my annual IPPT in Singapore.
Returning to the rigorous training I did with the National Team was not an option. Instead, I decided to explore zone 2 cardio to rebuild my aerobic capacity. To my surprise, this approach proved effective over a few months.
However, consistently running outdoors in Singapore can be quite challenging due to the hot weather that prevails from 8 AM to 7 PM. It often left me exhausted and unproductive. Despite my reservations about treadmill running—mainly due to my lack of experience and skepticism about its effectiveness compared to outdoor running—I decided to give it a try.
How the Treadmill Earned Its Bad Reputation
Negative sentiments about the treadmill are common. It’s often referred to as the "dreadmill," a term reflecting how many people dread this piece of equipment when at the gym or seeking a cardio workout. The treadmill can feel monotonous, resembling a hamster wheel with the belt continuously moving beneath you at your chosen pace. While boredom is a valid concern, there are strategies to make treadmill workouts more enjoyable, which I will discuss later.
Nonetheless, the treadmill offers considerable safety benefits. The cushioning on the belt reduces the impact on your knees compared to running outdoors. Additionally, the gym environment allows for controlled conditions, including temperature, speed, and incline adjustments. The convenience of being able to run at any time without worrying about the weather is a significant advantage that motivates me to include treadmill sessions in my weekly routine.
Some experts suggest setting a 1% incline on the treadmill to better simulate outdoor running conditions, which can be beneficial. Notably, even elite marathoners like Mo Farah incorporate treadmill sessions into their training, especially during recovery runs or when traveling.
Making Treadmill Runs More Enjoyable
To enhance the treadmill experience, consider these tips:
- Watch a Show: Distract yourself by turning on a program to shift your focus away from the workout.
- Change Things Up: Mix different types of runs into your routine—zone 5 sprints, tempo runs, and zone 2 cardio. This variation not only makes running more enjoyable but also improves your VO2 max.
What About Running Outdoors?
Running outdoors comes with its own set of advantages, despite the downsides associated with treadmill workouts. Road running can strengthen your ligaments and engage various muscle groups, as every stride is unique. However, this can also lead to a higher risk of injury due to the increased impact on your body.
Moreover, outdoor running allows you to soak up sunlight and vitamin D, which can significantly enhance your mood and mental well-being. It provides a welcome escape from the screens we engage with daily. Elite marathoners typically train outdoors to replicate race conditions, which brings us to the question of whether road running is superior to treadmill running.
Does the Treadmill Still Have a Role?
The answer is nuanced—it depends on your specific running goals. Ask yourself what you aim to achieve: Are you running for fitness, building your aerobic base, or training for a race? Your answers will dictate your approach.
If you're preparing for a race, you'll likely benefit from running outdoors to simulate race-day conditions. However, incorporating treadmill runs can be advantageous for low-impact recovery sessions.
For those focused on enhancing their aerobic capacity, the treadmill offers a relatively low-impact workout, allowing you to improve cardiovascular health in a controlled environment—free from weather disruptions.
In my case, my objectives combine both approaches, especially since my IPPT occurs annually. During that training phase, I focus more on outdoor running, while I tend to use the treadmill for maintenance and gradual improvements during other times of the year.
My weekly routine generally includes one easy zone 2 run, one long zone 2 run, and one intense zone 5 session, yielding significant progress over the past few months.
Conclusion
In my view, the treadmill is far from being a useless workout machine. It simply requires a proper understanding of how to incorporate it into your routine. If you prefer running outdoors, by all means, continue—it can be immensely beneficial. However, if you have specific fitness goals, a more targeted approach that includes treadmill sessions can optimize your training.
Embracing the treadmill shouldn't be seen as a lesser option for cardio; it serves as a valuable tool that can elevate your running performance.
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Chapter 2: Benefits of Treadmill Running
This video discusses common mistakes people make while using treadmills, providing essential tips to enhance your indoor running experience.
Chapter 3: Enhancing Endurance with Treadmill Workouts
This video offers a 20-minute intermediate treadmill run designed to boost endurance and stamina, perfect for your fitness journey.