How to start running on a treadmill?
Running is an excellent cardiovascular exercise. However, starting the practice is not always easy. An interesting way is to start running on a treadmill, as it is a very affordable way.
The basic recommendation is that you start by alternating between walking and jogging. You 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 days is enough.
Advantages of running on a treadmill
Definitely, starting to run on a treadmill has many advantages. The most prominent are the following.
One of the great benefits of running on a treadmill is that the impact is reduced compared to running on the street or on other outdoor surfaces.
The impact can cause ankle, knee and back problems, as the pavement is hard. Also, stepping on rocks the wrong way doesn't help either.
A treadmill has a relatively soft surface and offers some shock absorption. In addition, it is free of obstacles that can appear in the open air.
Everything under control
The treadmill allows you to have many parameters under control, such as speed, slope or time spent on it. This allows us to adapt the training to the needs of each one, according to the physical condition.
Security and privacy
The treadmills are safe in the sense that there will be no obstacles along the way or unexpected changes, slippery areas or uneven surfaces. Neither will anything or anyone cross you during training.
On the other hand, they offer the privacy of a closed space, at home or in the gym, which will not make you lose concentration or make you feel bad about the way you run.
Disadvantages of running on a treadmill
Among the various disadvantages offered by the treadmill, the following stand out.
Does not allow the same type of adaptation
Running outdoors involves stepping on areas with various irregularities, which gives the joints the opportunity to make constant adjustments to adapt to the terrain. This provides invaluable 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 outside requires more work on your hamstrings to finish your stride and raise your foot toward your glutes. On the treadmill, the quadriceps are worked much more than the hamstrings and glutes.
It can get boring
After a long time training on the treadmill or if you want to train for long periods of time, the film can be more boring than the open air.
How to start running on a treadmill?
Starting with alternating walking and jogging intervals may seem boring, but it will help you monitor your progress. Little by little 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 run out of control, the ideal is to start jogging, so that you can inhale in four times and exhale in another four.
Walking on the treadmill not only helps you warm up your muscles, It also helps you prepare yourself mentally, since it requires a lot of concentration and a lot of coordination, as shown in the research.
What's more, necessary coordinate arm movement, overtaking the opposite of the one who takes the step. This is essential for walking and essential for running. Although many people overlook it.
The movement of the arms provides balance and power while traveling. In addition to promoting the assimilation of this movement, moving your arms while walking is also an excellent way to warm up your upper body.
Learning to walk on the treadmill is also the first step in controlling your breathing, tuning it into movement. Remember to inhale in four and exhale in four more. Keep in mind that if you walk very slowly this will be very difficult.
So select a speed that allows you to breathe at this rate. It is very important that you acquire a good command of technique and breath control before you start running.
Read this: What stretches should I do before running?
Helpful 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 jogging and walking of 1 or 2 minutes. One of the reasons for this recommendation is that it helps to save energy and maintain resistance, as shown by the studies.
When you've warmed up, a good way to start testing yourself is to alternate 1 minute of jogging with 1 or 2 minutes of walking. Jogging means running slowly, at the right speed to have the flight phase of the race, with short steps.
Starting with a slow jog will allow you to adapt your breathing and check the effects of high-impact exercise. Even if you feel like you can run faster, it is better to go slowly.
If it takes a lot of effort, reduce your jogging intervals to 30 seconds or less, interspersing them with walking periods of 2 minutes or more. On successive days you can reduce the walking time and increase the jogging 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 concentration.
To start running, better forget about the music
Music is an excellent ally when it comes to exercising, but it can be counterproductive when you start running and alternate jogging with walking. The reason is very simple: the rhythm does not have to be what you carry on the tape.
In fact, unconsciously it is easy to get carried away naturally. This can make you lose focus.
To start running on a treadmill, the only sound you should care about is your steps and your breathing. And if you are one of those who needs music to exercise, don't worry. When you are able to run a long period, music will help you.
Discover: Benefits and Disadvantages of Running and Listening to Music
Why is it a good idea to start running?
Numerous studies support that running is an excellent exercise, both for physical and psychological health. Let's see more in detail.
1. Running is good for your physical health
One of the great benefits of running is that it is an excellent means of conditioning the cardiovascular system. In this sense, the magazine Clinics in Sports Medicine posted a review study on the cardiovascular aspects of the race.
On the other hand, various investigations have found that running is good for bone health.
2. Running is good for your mind
One of the reasons that most drives people to run is that they feel good doing it. In fact, many studies support this.
For example, a research published in 1988 in the magazine Percept Mot Skills on the effects of running and other activities on mood found that the runners had a profile of significantly more positive mood than those who did not exercise.
Researchers have also found that participation in physical activities, such as running and jogging, are directly related to a better self-esteem.
Start running alternating
The best way to start treadmill running is to alternate short intervals of walking and jogging.. As you improve your endurance, you can increase the speed of your jog to turn it into a race, as well as the duration of these fast intervals.
Don't be discouraged at first. There is a long way to go and these tips that we have given you are there to support you.
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