How To Run On A Treadmill And Workout Programs?

Run On A Treadmill

A treadmill is a great piece of equipment for runners of all levels, from novice to fitness to seasoned runners ready for an intense race. Whether you just want to run for fitness without the constraints of the weather, or you’re an avid runner, Run On A Treadmill has you covered.

However, for the simulator to work, get in shape and have fun, you need to know and follow the rules of how to run on the track. Treadmills help mimic outdoor running, but they’re not quite the same.

There are a few nuances to running on a treadmill, but they’re not difficult to understand. We will discuss this and more in this article.- Run On A Treadmill

Running on a treadmill Features

By using the right running technique, you can not only improve your economy but also protect yourself from the injuries that plague runners. Below are some of the rules that apply when running on the track.

  • Look straight ahead

Don’t look down, nothing is going on under your feet, and having your head down behind your eyes can put pressure on your neck and upper back. Bending your neck not only affects your posture but can also make breathing difficult. Looking at the track can also cause dizziness.

  • Don’t be listless

Another mistake people make is shrugging while running. Put down and shake hands regularly to let them relax.

  • Keep Your Back Straight

Be sure to keep your body straight: The treadmill will pull your legs back, but you don’t have to lean forward too much. Otherwise, you may experience neck and back pain, or you may lose your balance.

  • Breathe through your nose and mouth

Beginners may read the advice on breathing through the nose, but the nose will not be able to take in enough air for a load of running. In addition, there is insufficient oxygen in the room and mouth breathing is required to fully meet the body’s needs.

  • Don’t put your feet too far forward

Pay attention to the position of your feet when landing. Ideally, the legs are directly under the body and not far in front of the body when hitting the treadmill. Excessive forward movement can cause muscles and tendons to stretch​​.

  • Lightly Fall In The Middle Of The Foot
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It’s also important not to go all out on the track. Run lightly, touching the ground with the middle of your foot, not your toes or heels. The proper landing will prevent many running injuries.

How to Use a Treadmill at the Gym: Basic Instructions?- Run On A Treadmill 

Typically, the console has the following buttons:

  • Workout Profiles, Mode, Program are buttons for selecting and setting training programs;
  • Speed ​​- Speed: two buttons with up/down arrows or buttons “+” “-“;
  • Slope – the slope of the canvas, in degrees, usually also toggled by the arrow;
  • Select – usually responsible for selecting a program or mode;
  • Enter – confirm program selection, transition to the new mode, the start of options;
  • Pause – Pauses the program without resetting the settings. Unlike the stop button, it allows you to return to the previous model and start from the same place;

How many calories do you burn running on a treadmill?

The number of calories you burn during any physical activity is very subjective. It’s impossible to give a definitive answer because calorie burn depends on body weight and work intensity. The quantity and quality of sleep, general health, and activity during the day are also affected.

But some averages can guide you on how many calories you’ve burned on the track in a given time.

Harvard Health Press published the results of a study on calorie burn, including on a treadmill. The starting point weights, a speed of 8 km/h, a flat surface, and a 30-minute run:

  • Weight 57 kg – 240 calories
  • Weight 70 kg – 288 calories
  • Weight 84 kg – 336 calories.

The track has a built-in calorie counter, but you shouldn’t trust him if he doesn’t take into account gender, age, weight, and heart rate sensor readings.

Instead of running, many beginners walk on a treadmill. How’s the calorie burn here? The same Harvard study gave the following data: 30 minutes of walking on a flat surface at 5.5 km/h:

  • Weight 57 kg – 107 calories
  • Weight 70 kg – 133 calories
  • Weight 84 kg – 159 calories.

If the slope of the track is set to “Up”, the energy consumption can be increased. For example, an 84 kg person walking along a 10% incline at about 5.5 km/h can burn about 250 calories in 30 minutes. The steeper the incline you go, the faster your heartbeats, and the more calories you burn.

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Types of treadmill workouts for runners

On the treadmill, you can practice:

  • Flat run
  • mountain run
  • Alternate running and walking
  • sprint
  • long interval
  • circuit training
  • long run.

If you are looking for more treadmill visit here

Treadmill Workout Program

When it comes to training content on the treadmill, you can of course try to follow your plan without adjustment, or you can do mid-quality home treadmill or you can try to take advantage of the running track to diversify your training days.


One of the most popular treadmill workouts is the 3-2-1-2-3 ladder, after a warm-up and light run, you start by running fast for 3 minutes, then jogging for 3 minutes, running for 2 minutes, jogging for 2 minutes, jogging 1 minute fast. , 1 wait. Your heart rate will be an indicator of speed (Am I running fast enough?). Fast segment – 160-170 beats per minute, with slow runs the pulse should have time to recover and drop to 140.


The second type of treadmill exercise that a treadmill can make you stronger is the slide. This is especially true for runners, trail and mountain runners who don’t have the opportunity to train on the terrain.

First option for uphill training: After warming up, run fast for 1 minute at 2% incline, then immediately run 1 minute at 4%, 1 minute at 6%, and 1 minute at 8% – This is one series, after which we run quietly for 5-6 minutes and then do the second series.  


And, of course, everyone’s favorite range. For example, 4-6 sets of 4 minutes of jogging followed by 4 minutes faster. Or the classic fartlek: 500m fast, 500m slow, 1km faster and 1km slower, etc.

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