New year, new you. Whether this means more trips to the gym or a new home workout tool, meeting new year’s exercise goals can be a challenge. One of the most common cardio machines out there is the treadmill – but are you using it correctly? Thankfully, the team over at Reviews.com put together some useful research to help you make the most of your treadmill workout and even find the perfect machine for you.
When running on (or considering buying) a treadmill, it’s important to remember:
It’s not the same as road running:
Reviews.com interviewed chiropractor Seana Katz, from Boulder, Colorado, who says treadmills “may be less beneficial in terms of proprioception and balance, compared to trail or road running.” However, treadmills can also be slightly gentler on your joints because their belts are specifically designed for optimal shock absorption and load dispersion.
If you’re training for a marathon or outdoor race, simulate the treadmill to the outdoors:
If you want to make your run more equivalent to one you would take outdoors (for example, if you are training for a marathon), it will take at least a 2 percent grade on your treadmill. This is because running outside inherently comes with wind resistance and environmental pressure, while running on the treadmill requires less energy.
If you are a walker, you may not need as strong of a treadmill:
If you’re looking at a treadmill for your personal use, make sure it has the horsepower you desire. Your average treadmill typically tops out at 10 – 12 miles per hour, which equates to about a five or six minute mile for runners. However, walkers typically opt for a treadmill that is less hefty, with lower horsepower. Runners and interval trainers tend to put a lot more stress on a treadmill, and might want to opt for a bigger, higher-powered machine to keep up with the impact and mileage that runners typically log.
You can use a unique treadmill for uphill climbing or low-impact cardio workouts:
If you’re looking for a unique kind of workout, or one with more leg muscle build up, you can look for a climbing or incline treadmill that will change up muscle loading and engagement. For a more low-impact cardio work out, look for a climbing or hybrid treadmills, like the Bowflex TreadClimber. If you want to simulate a lengthy, steep hike, try an incline treadmill, like the True Fitness Alpine Runner.
To check out more tips for buying / using a treadmill, check out Reviews.com: https://www.reviews.com/treadmills/