Treadmill, Benefits
of Indoor Running

I often wondered why people spend good money for a treadmill and then allow the treadmills to sit in a corner gathering dust.

This piece of indoor sporting equipment that is used to allow for running without moving any distance is a great way to achieve natural health and beauty.

But, you got to use it.

Maybe that explains it, the fact that you are not going anywhere..

Needless to say, this Natural Health running is a great way to stay in shape, and it can help you prepare for a race if you keep a few things in mind, said Patrick McCrann, author of "Boston Marathon Training Plans," and a seven-time Ironman finisher and avid endurance runner.

"A lot of runners say they're doomed' for the next few months because of the weather," McCrann said in a recent interview. "But I say what a great opportunity to try something new," such as cross-country skiing, swimming or treadmill running.

Competitive athletes, especially, should realize logging miles on a machine is not the same as running outdoors. That's partly because there aren't hills, wind and heat.

Exercise Tips

Thus the speed of the run can easily be set or measured (the rate at which the belt moves is the rate at which the runner moves).

"It also makes a difference that the treadmill is pushing your legs instead of you pulling your body forward," McCrann said. "At any given pace, your heart rate will be lower on a treadmill than on the open road."

But you can reduce some of the "treadmill effect" by changing settings on the machine, such as raising the elevation to simulate hills.

"Use a minimum of 1 percent" elevation, McCrann said. "Running at 0 percent grade is similar to running on a slight downward slope. It's also very difficult to maintain solid running form on a treadmill, so kicking up the elevation to 1% or more means you will have a better chance of getting into your normal running style."

Fitness Equipment

• Remain at the same location for the duration of the run
• Equal ground for the duration of the run
• Known speeds at all times of the run, and being able to change speeds as needed
• Allows for exact adjustment of various factors (gradient and speed)
• As all factors of the run are known, the exact energy expended may be calculated
• Some machines have special features such as step count, heart rate monitors, amount of calories burnt, etc.
• Running or walking on the machine can be an effective way to workout compared to other complex cardiovascular exercises.
• They can be used in the home, and takes away the hassles of going out allowing the rider to watch television, reading, and many other things while using it.
• Run indoors in bad weather

Downside to Workout

"Stationary running is really, really boring," said Robert O'Brien, a runner from Racine who has competed in the Boston Marathon.

"I have traditionally avoided the machines like the plague," he said. "The use of iPods, televisions, radios, whatever, do not provide the stimulation of running outdoors."

• Some have loud motors
• Many runners find treadmills boring, especially for longer distances.
• Machine running is easier than running outside or on a track because there is no wind resistance. Runners training for outdoor races should minimize time on the machine. However, one can adjust the gradient (slope) of the treadmill to account for the lack of wind resistance.

If the weather allows it, runners should try to get outside once a week.

Try to enjoy your run!

See these links for additional information

Fitness

Women's Health

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