Beginner’s Guide to Treadmill Running

One of the keys to training is to make running a part of your routine. Adding treadmill running to the mix ensures that you get a workout in, rain or shine, but treadmill and outdoor running are different. This guide will help you get the most out of your next treadmill run.

How to run on a treadmill for beginners

Getting started on a treadmill isn’t always as simple as hitting the “on” button. Treadmills come with a wide range of features. Running on a treadmill requires learning how your machine works, wearing quality gear, and running with the proper form . The following seven tips for running on a treadmill will help you get started.

1. Use high-quality treadmill running gear

Investing in high-quality treadmill running gear will make your workouts more comfortable and may help enhance your performance.

ASICS running apparel for beginners

Ventilation is an issue in closed rooms that lack air circulation. Choose items that don’t restrict movement, as well as fabrics that prevent chafing and wick away moisture.

For men:

• Seamless short sleeve top . Made of a butter-soft knit, it incorporates advanced ACTIBREEZE™ technology for a new level of breathability to keep you dry.
• VENTILATE ACTIBREEZE™ singlet . Body-mapped fabric improves ventilation in key heat zones.
• ROAD 5 inch shorts . These loose-fitting shorts are breathable and lightweight

For women:

• RUNKOYO jacquard bra . This super soft and stretchy bra feels smooth on your skin while offering medium support for your run.
• RUNKOYO jacquard tights . These tights provide support that is stretchy and smooth without being too heavy for indoor running.
• VENTILATE ACTIBREEZE™ tank . Made with advanced breathability technology, the fabric is body-mapped for ventilation in key heat zones.

ASICS treadmill running shoes for beginners Treadmills offer a softer running surface than a road. The motorized belt may make you run at a faster pace than normal, which can put stress on your feet, shins and joints. It can also affect traction. These running shoes offer features that may be helpful as a beginner treadmill runner.

• GEL-KAYANO™ shoe . Designed to be lightweight and sleek, this running shoe puts energy into your stride. It offers excellent stability, which is helpful to beginners and overpronators .
• GEL-NIMBUS™ shoe . The upper wraps your foot with soft support in a breathable mesh recommended for indoor treadmill running. The outsole is designed for greater resistance to abrasions.
• NOVABLAST™ shoe . Built for more bounce, you will feel the energy in every step with these shoes.

2. Incorporate a warm-up routine

Prepare your body. Before you start running on a treadmill, take the time to warm up at a slow and comfortable pace. This can help raise your heart rate, increase blood flow, and reduce the risk of injury.

3. Set your treadmill to a slight incline to simulate outdoor running

When running on a treadmill, you won’t find conditions like wind and varied terrain. One of the great tips for running on a treadmill is to set your machine to a slight incline to simulate running outdoors and boosting workout intensity. When fully warmed up and ready for more, increase the incline for more of a challenge.

4. Start with a slower speed setting

Starting slow is a great piece of advice when running on a treadmill. You can get familiar with the controls of your machine and get used to the bouncy conveyor belt surface. Be aware that stopping your run is different on a treadmill. Getting familiar with how it works can help you have a safe workout.

5. Avoid holding the handrail while running

You might be tempted to hold on to the rails when you run. Avoid doing this, as you’ll create an unnatural posture which will have a negative impact on your running form. It’s better to start slowly and hands-free.

6. Pay attention to your running posture

People often lean forward when running on a treadmill. One of the benefits of running on a treadmill is that you’re in a controlled environment and can concentrate on your posture without distractions. Stand up straight to lengthen your spine. Avoid looking down, which can curve your back and shoulders. Swing your palms facing inward. Make long, even strides.

H3: 7. Ensure the treadmill is stopped before getting on or off

When done, slow the treadmill to cool down and eventually bring it to a complete stop before you try to get off. It’s easy to injure yourself trying to get off a moving treadmill.

H2: Simple treadmill workouts for beginners

Many machines offer built-in workouts that help you build stamina, strength and speed. Try these popular treadmill workouts:

• Walk and jog intervals. This beginner workout will help you build endurance and will burn calories. Try alternately walking and jogging with an incline to increase your heart rate and build stamina.
• Treadmill sprints. Go high intensity, walking sixty seconds, and then sprinting for 30 seconds. After the first two sprints, increase the length of your sprints to 45 seconds, and then end with two 60-second sprints.
• Weight loss workout. Combine intervals with incline for a time-efficient approach to burning calories. Start walking at a moderate incline for three minutes. Increase the incline for a six-minute jog. Then walk that same incline for three minutes. Increase the incline and sprint for three minutes. Walk three minutes, then decrease the incline for another six-minute jog and three minute walk. Bring it back to the original incline for a six-minute jog and a six-minute cool down.
• Preprogrammed runs. Most treadmills offer pre-programmed workouts. Try a different one each time you run on the treadmill to avoid falling into a rut. No one workout is best. Variety keeps you on your toes.

Benefits of treadmill running

The benefits of running on a treadmill for beginners include developing good form and establishing a habit.

• Great way to train and practice your form. Treadmills offer a variety of features to vary your run and help you practice and improve your posture .
• Allows you to simulate different outdoor running conditions. Treadmills can mimic running outdoors, offering steep inclines and varying speeds. Some even offer wind effects to add variety to your runs.

• Helps improve your physical and mental health. Running relieves stress and releases hormones associated with the “runner’s high.” Running has been linked to cognitive benefits, including better problem-solving and improved memory.
• Allows you to watch your favorite podcast or television show. Some treadmills come with a built-in screen, allowing you to catch up on your favorite podcast or television show while you exercise. However, it’s important to remain focused when running on the treadmill in order to avoid potential accidents or injuries.
• Allows you to run during poor weather. Committing to run every day, rain or shine, is hard to maintain. Running in a light drizzle can be fine, but running in a thunderstorm, flood, snow or ice can be dangerous. Running inside on a treadmill with the quality running shoes and gear is a way to comfortably, more safely keep up your routine.
• Creates a comfortable training environment. No matter what is going on outside, you have an option that keeps you running.

Is treadmill running or outdoor running better?

Running outside can be more stimulating. You can explore neighborhoods and enjoy the forests, gardens, or even city streets. On the other hand, treadmills can be used to simulate different outdoor running conditions while keeping you protected from wind and poor weather. Whether outdoor running or running on a treadmill is better will ultimately depend on your personal situation and preferences.

Is it okay to run on a treadmill every day?

Running on a treadmill every day is considered to be okay. Changing your speed and incline gives you control over how much you stress your muscles and joints. However, as a beginner don’t let your enthusiasm start you at a pace you cannot maintain. It is better to start easy and slowly build up to help prevent injury and make it easier to keep up your habit.

Get ready for your treadmill run with ASICS

Treadmill running is a great option for beginner runners. With ASICS running shoes and apparel, you can be outfitted for a workout and start advancing toward your goals.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.