Running on a treadmill requires a few adjustments compared to running outdoors. If you’re just making the transition, use these tips to improve the experience and minimize risk of injury.
1. Run for Time Rather Than Distance
Even the best treadmills can be wonky in mileage calculation, and your pace will vary from the road to a treadmill. So rather than run for distance, track time.
2. Warm-up and Down
It’s tempting to set the machine to your desired pace and take off, but your body still needs to warm up. Start slowly with a walk or jog and gradually increase the speed. Same goes for a warm down, especially after an intense workout.
3. Use the Incline
It’s rare to ever run on a completely flat road, and our body responds best to variation. At the least, set the treadmill to a slight uphill angle, like 1 or 2 percent. This is also better on your joints than running on a completely flat surface.
4. Don’t Overdo the Incline
Just because you can set the incline at 10% doesn’t mean you should run such a steep grade (at least not for long). Don’t do what you wouldn’t do outdoors.