Treadmill Running
Treadmill Running

By Julia Howard, MPH, RHN, Run Coach

Have I ever told you how much I dislike the treadmill? Not ideal for a resident of windswept Newfoundland. But, now it’s treadmill season and, here we are. 

Part of the reason why I run is because I get to lose myself in the beauty of a trail, the conversation with a run partner, the fluidity of an oval track, or the laser focus and challenge of racing.

With a treadmill, there is none of that. Even as a treadmill owner, I will sometimes go to another gym just to have the sights and sounds of other humans around me. 

Although not a perfect substitute for running outside, the treadmill is a great tool when used appropriately.

(Note: This post considers only motorized treadmills, not self-powered treadmills such as the Assault AirRunner or the Woodway Curve).

Just Me, Myself, and My Excessively Tight Hips

The good thing is, with such focus on yourself, the treadmill can sometimes help let you know if your body is feeling okay. If your hips are too tight or something is out of whack, it’s much harder to ignore it, which many runners tend to do.

Some research has found that treadmill running limits your range of motion compared to “overground running” which may impact your running form. This finding may be related to the familiarity of the runner with treadmill running or the stiffness of the treadmill platform .

Have you ever noticed yourself running up onto the front of the treadmill? Running too close to the front of the treadmill will limit your stride length and decrease your efficiency.

In addition, research on treadmill running vs. overground running suggests that you should also set your incline to at least a 1 % grade during easy running and, as your pace gets faster, a 2 % is likely more appropriate, especially for lactate threshold work. This adjustment helps counteract the lack of air resistance on a treadmill and better simulates the feeling of running outside.

Interestingly, coach and exercise physiologist, Dr. Jack Daniels has found that it costs about 7% more energy to run outside on flat ground compared to running at the same speed on a treadmill. (Under calm conditions).

Treadmill platform stiffness is also a consideration. One possible bright side of treadmill running is that some treadmills have lower impact surfaces than roads which can provide some relief from the usual pounding on your body.

On the other hand, the stiffer the treadmill platform, the more closely the treadmill will compare to typical concrete / road running conditions. This extra platform stiffness also comes at a higher “metabolic cost” or energy required compared to a less stiff platform so, a stiffer platform can result in a higher rate of oxygen consumption and heart rate.

You can avoid ice face with treadmill training!

Physical Strategies for the Treadmill

If I start my run on a treadmill and feel particularly resistant to doing the run that day, I go through my list of what’s going on in my body. After my warmup, I take the time to do my “pre-hab” that will help me properly prepare for the rest of the run or interval session. This includes exercises like:

  • glute bridges
  • scapular pushups
  • mountain climbers
  • hurdle drills
  • foam rolling mid/upper back
  • ankle mobility work
  • dynamic drills (e.g., high knees, leg swings, ankle bounding)

Once I feel physically ready, then there’s still the mental part… Actually getting it done.

Treadmill boredom? Try a few mental strategies.

Mental Strategies for the Treadmill

Here are a few strategies I use to get through my runs and workouts on the treadmill:

  1. Set the tone: Warmup with your favourite songs (i.e., Maggie Rogers’ “Burning” and Jain’s “Makeba”).
  2. If you have the option, open a window to let the “outside smells in”. The smell of nature can have a calming effect.
  3. Set some initial short-term goals, if needed. For example, promise yourself that you can step off after 15 to 20 minutes for stretching / drills / dance break (aka, the running man) and maybe even again after the next 20 to 30 minutes.
  4. Try wearing a lighter shoe. Your rate of perceived exertion during easy running on a treadmill may be higher compared to running outdoors, despite the extra help a treadmill provides.
  5. For threshold workouts, find an upbeat playlist that you’ve never heard before, like Spotify’s “Run N’ Bass” playlist. I think of this as discovery in sound versus discovery on a new trail or road route.
  6. For easy runs, find a podcast, audiobook, or a movie. Inspirational YouTube talks can work! Put subtitles on so you can read over the sound of the treadmill motor.
  7. Schedule a side by side treadmill run with a friend! It’s amazing how the time can fly with conversation and shared “suffering”.
  8. Put a towel or a shirt over the data screen to cover up the time.
  9. During steady runs, mix up the incline setting every couple of minutes and focus on form.
  10. If that doesn’t work (I must be having a rough day!), I crank up the speed and get the run done faster. Not always recommended! Easy runs should be easy!

“Mood Follows Action” -Rich Roll

Whatever you feel like on treadmill day, remind yourself of the quote from ultramarathoner, Rich Roll: “Mood Follows Action”. Try to accept that you may never “feel like” running on the treadmill at first but, you’ll feel damn good when you’re done!

(If you need proof, check out this fact sheet from the Canadian Psychological Association about the physical, psychological, and neurological benefits of physical activity.)

Hope that helps! Happy Treadmilling.

Thanks for reading,

~Julia

If you’re interested in run coaching to help you set that PB, get in touch!

Julia Howard of JKConditioning

Sources

https://pubmed.ncbi.nlm.nih.gov/30847825-a-systematic-review-and-meta-analysis-of-crossover-studies-comparing-physiological-perceptual-and-performance-measures-between-treadmill-and-overground-running/

https://pubmed.ncbi.nlm.nih.gov/31802395-is-motorized-treadmill-running-biomechanically-comparable-to-overground-running-a-systematic-review-and-meta-analysis-of-cross-over-studies/

https://pubmed.ncbi.nlm.nih.gov/24245052-three-dimensional-kinematic-comparison-of-treadmill-and-overground-running/

https://news.vdoto2.com/2019/12/treadmill-training-to-prepare-for-boston/?fbclid=IwAR0B1V6l2QZNprRL8g-zAHpaJ0PdyOzt5ekL57yygtwTDO5tWyzAL3hQIuY

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

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