Treadmill running is a fantastic way to stay fit, lose weight, and maintain a consistent exercise routine, even when outdoor running is not an option. It offers a controlled and predictable environment, which can be highly beneficial for setting fitness goals. However, many runners struggle with challenges, such as stagnating progress, lack of motivation, or incorrect form, which can diminish their workout’s effectiveness. This post shares eight proven treadmill running tips for better results.
Start With Warm-Ups and Stretches
Doing a warm-up and light stretches is important no matter what type of workout you do, as they allow your heart rate to increase gradually and get blood flow moving to your muscles. A gradual increase in your heart rate is especially important for treadmill running as it prepares your body for a more intense workout.
Start by performing dynamic stretches, such as leg swings, walking lunges, or high knees. These movements activate key muscle groups used during running and reduce the chances of stiffness or strain. Additionally, light cardio, such as brisk walking or slow jogging for five minutes on the treadmill, can ease your body into the workout and improve oxygen flow to your muscles.
Gym Owner Tip
Buy a stretch cagefor your gym so members can warm up their muscles before hopping on the treadmill. TRUE Fitness sells stretch cages that are perfect for any type of fitness center. Users can hold onto the frame for support as they perform a variety of stretches designed to engage the entire body. The TRUE Stretch Cage features a solid steel construction, space-efficient design, and easy-to-follow stretching guides, making it an excellent addition to any gym.
Maintain Proper Posture
Your feet should hit the ground, heel first, directly below your hip, when you run; the weight should shift to your toes as you kick for your next step. Keep your arms slightly bent and close to your body, swinging back and forth in a smooth motion, not crossing over your chest. You should also maintain an open chest with relaxed shoulders and look forward.
Poor running posture can lead to a variety of injuries, such as back pain, knee pain, and shin splints. Poor posture can also cause unnecessary strain on your muscles and joints, making running difficult.
Gym Owner Tip
Consider hiring a few trainers for your gym and educating staff members on proper running form. Doing so will help members prevent injuries and improve their fitness and running performance.
Time Each Run
Instead of aimlessly running, structure your sessions based on a specific duration or routine that aligns with your goals. Beginners benefit from 20-30 minutes of moderate running, while advanced runners can aim for 45-60 minutes.
You could use a similar training method to marathoners to build your endurance and speed. During a 30-minute workout, run for two minutes and walk for one minute in between. Over time, you can increase your running time or speed up your pace to continue pushing your body in healthy ways.
Stick to a Flat Incline
A key treadmill running tip for better results is to keep the incline at 0% when you start. Once you add an incline, you should keep it around 2%, at most, since running “uphill” for prolonged periods puts additional stress on the knees and joints.
Using an incline can improve your running results when done appropriately. During a walk, you may experiment with higher inclines as an alternative way of pushing your body. Walking at an incline is a perfect exercise option for days when you take a break from running to let your muscles recover.
Mix Up Workouts
Repetition can lead to boredom and plateaus, and running every single day can be hard on your joints. You can keep things interesting by doing a range of exercises throughout the week. For instance, you may run four days per week, spend one day doing another form of cardio, one day cross-training, and the final day resting. This routine will keep your body and mind engaged and give your joints a break.
Gym Owner Tip
Offer various types of treadmills to help your members improve their running. Commercial slat treadmills reduce friction and provide a more natural, joint-friendly running experience.
Build Your Endurance
Running a treadmill offers an excellent opportunity to increase your stamina gradually in a controlled environment. Start by setting a baseline for your current fitness level, such as the duration or distance you can comfortably run and build upon it incrementally.
Adding just one to two minutes to your running time or covering an extra half-mile each week strengthens your endurance over time without overwhelming your body. Additionally, practice pacing yourself by beginning your runs at a comfortable speed and finishing strong.
Wear the Right Shoes
You should only wear shoes designed for running, as they provide the support and cushioning necessary to protect your feet from impact. The shoes you wear should allow for toe splay—your toes should spread out comfortably with each impact. Wearing the wrong shoes increases the risk of injury by irritating the muscles in the feet, which can extend up to the legs, sometimes causing shin splints.
Gym Owner Tip
Your fitness center should require all members to wear gym shoes whenever they walk through the workout zone. Talk to members with poor running form about correcting it and help them determine whether their shoes are to blame.
Use Quality Equipment
A reliable treadmill with adequate cushioning, a powerful motor, and customizable settings makes all the difference. Proper cushioning reduces the impact on your joints, while a steady motor ensures smooth operation during high-intensity sessions.
Invest in TRUE Fitness’s Equipment
Transform your treadmill workouts with the right equipment and unmatched support. TRUE Fitness provides top-of-the-line treadmills designed to enhance your gym and ensure your members have the best workout experience.
Investing in reliable, high-quality equipment makes all the difference whether you’re just starting or looking to upgrade your routine. Our treadmills offer superior cushioning, advanced motor power, and tailored features. Plus, you’ll have guidance every step of the way with TRUE Fitness’s dedicated support services.
Don’t settle for less when it comes to your fitness. Contact our team to learn more about our fitness equipment and services to transform your gym.