How to start running on a treadmill?

How to start running on a treadmill

Running is a great cardiovascular exercise. However, getting started isn’t always easy. An interesting way is to start running on a treadmill, as this is a very convenient way.

The basic recommendation is to start by alternating between walking and running. Walk for about 5 minutes at a good pace to warm up and then intersperse short intervals of running and walking for 1 to 2 minutes. With half an hour the first few days are enough.

Benefits of running on a treadmill

Decidedly, starting to run on a treadmill has many benefits. The most important are the following.

impact reduction

One of the great benefits of running on a treadmill is this The impact compared to running on the road or other outdoor surfaces is reduced.

The impact can cause ankle, knee and back problems, as the asphalt is hard. Also, stepping on rocks the wrong way won’t help either.

A treadmill has a relatively soft surface and offers some shock absorption. Also, it is free from obstacles that may appear outdoors.

Everything under control

The treadmill allows you to have many parameters under control, such as speed, gradient or time spent on it. This allows us to adapt training to everyone’s needs, based on their physical condition.

security and privacy

Treadmills are safe in the sense that there will be no obstacles along the way, no unexpected changes, no slippery areas or uneven surfaces. Nor will anything or anyone cross your path during your workout.

Instead, they offer the privacy of an enclosed space, in your home or gym, that won’t make you lose focus or feel bad about your run.

Disadvantages of running on a treadmill

Among the various disadvantages offered by the treadmill, the following stand out.

It does not allow for the same kind of adaptation

Running outdoors involves stepping on areas with various irregularities, which it gives the joints the opportunity to make constant adjustments to adapt to the terrain. This provides valuable opportunities to develop balance and coordination.

Fewer muscles are activated

Since the treadmill is powered by a motor, the body has to mobilize fewer muscles or do it differently than when running outdoors.

In fact, running outdoors requires more work on the hamstrings to complete the stride and lift the foot toward the glutes. On the treadmill, the quadriceps are used much more than the hamstrings and glutes.

it can be boring

After a long workout on the treadmill or if you want to exercise for long periods of time, the treadmill can be more boring than outdoors.

How to start running on a treadmill?

Starting with alternating intervals of walking and running may seem boring, but it will help you track your progress. Gradually you will increase the duration of these intervals.

One of the main skills that will help you master the treadmill is breathing. Pso that the breath does not go wild, the ideal is to start joggingso you can inhale on four counts and exhale on another four.

Walking on the treadmill not only helps warm up your muscles, but it also helps you prepare mentally, as it requires a lot of concentration and coordination, as demonstrated by the research.

Moreover, it is necessary coordinate the movement of the arms, overtaking the opponent to the one who takes the step. This is essential for walking and essential for running. Even if many people overlook it.

The movement of the arms provides balance and power while on the move. In addition to helping you master this movement, swinging your arms while walking is also a great way to warm up your upper body.

Learning to walk on the treadmill is also the first step in controlling your breath, aligning it with movement. Remember to inhale on four and exhale on four more. Keep in mind that if you walk very slowly it will be very difficult.

AS select a speed that allows you to breathe at this rate. It is very important to acquire a good command of technique and breath control before you start running.

Useful tips for beginners

Here are some helpful tips to help you get started on a treadmill.

Alternate jogging and walking

When you’re ready to start running, the strategy that all experts recommend is to alternate short intervals of running and walking for 1 or 2 minutes. One reason for this recommendation is that it helps conserve energy and maintain stamina, as demonstrated by the Education.

Once you’ve warmed up, a good way to start challenging yourself is to alternate a minute of jogging with a minute or two of walking. Jogging means running slowly, at the right speed to get the flight phase of the run, with short steps.

Starting with a slow jog will allow you to adjust your breathing and monitor the effects of high-impact exercise. Even if you feel you can run faster, it’s best to go slow.

If it requires a lot of effort, cut jogging intervals to 30 seconds or less, interspersing them with walking bouts of 2 minutes or longer. In the following days you can reduce the walking time and increase the running time.

You can also test the speed little by little. The important thing is that you learn to coordinate your breathing and listen to your body without losing focus.

To start running, forget the music

Music is a great ally during exercise, but It can be counterproductive to start running and to alternate running and walking. The reason is very simple: the pace doesn’t have to be what you have on the treadmill.

Indeed, subconsciously it is easy to get carried away naturally. This can make you lose focus.

To start running on a treadmill, the only sounds you should care about are your steps and your breathing. And if you are one of those who need music to exercise, don’t worry. When you are already able to run for a long time, music will help you.

Why is it a good idea to start running?

Numerous studies claim that running is an excellent exercise, both for physical and psychological health. Let’s see in more detail.

1. Running is good for physical health

One of the great benefits of running is that it’s a great way to condition your cardiovascular system. In this sense, the magazine Sports medicine clinics published a review study on the cardiovascular aspects of running.

On the other hand, various research I found it running is good Bone health.

2. Running is good for the mind

One of the reasons most people run is that they feel good doing it. In fact, many studies support it.

For example, a investigation published in 1988 in the magazine Perception motor skills on the effects of running and other activities on mood the runners had a profile of significantly more positive mood than those who did not exercise.

Researchers too they discovered that participation in physical activities, such as running and jogging, is directly related to aa better self esteem.

Start running alternating

The best way to start running on a treadmill is to alternate between short intervals of walking and jogging.. As your stamina improves, you can increase the speed of your run to turn it into a jog, as well as the duration of these fast intervals.

Don’t be discouraged at first. There is still a long way to go and these tips we have given you are here to support you.

The post How to start running on a treadmill? first appeared on research-school



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