Treadmill Running Technique:
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Another difference is the surface. Although experts differ on this issue a smooth moving surface underneath your feet is not the same as an uneven stationary road. Most runners agree that running on a treadmill feels different to road. This should be taken into consideration when training.
Is treadmill running as
good as training outside?
This comes down to preference. Many prefer being outdoors whereas others have environmental, climatic or personal safety concerns making treadmill running an ideal choice.Firstly let's look at the psychological factors of running on a treadmill compared to the road. Unless you have a large room for your machine you will most likely to be facing a wall or window within a few meters. Research has shown that runners on treadmills take shorter paces which may be due to the proximity of a barrier or fear of falling off.
It does take time to learn how to run on a moving surface and even when confident many runners will tighten their lower backs, again possibly a psychological reaction to staying on the machine.
When comparing physical technique, research has found that when the foot lands on the belt the foot, ankle and shin, become temporarily part of the belt and move backwards from the centre and mass of the body at the same speed. This means the shin bone of the leg landing is not as upright as with normal running and has a greater range of motion.
Thinking of buying a treadmill? Check out my buyers guide
Also see Treadmill Running Machine Reviews
Treadmill running can be useful for injured athletes, using a mirror can be a good way to observe your technique (although it must be recognised that it is not the same as training on the road).
You can also use your treadmill for walking, although we would not advice using a power walking style - see
power walking: a step too far?
Whether using a treadmill or road you will need to vary your running program for two reasons. Firstly, if you continue doing the same distance and the same speed you will get less and less benefit as your body adapts. Secondly, you can soon become de-motivated by the same thing week in, week out.
Alternating between shorter faster runs and longer distances at a slower pace will help to condition your body and improve endurance, muscle strength and cardio-vascular function. It will also provide you with variety and a different challenge for each session.
I usually recommend runners to use one or the other exclusively, because I see them as different activities.
For many people who want to run treadmills offer the only opportunity for them to do this. There are a number of considerations to take into account before making the commitment to buying a machine. See my guide for treadmill running.
Recommended reading
Treadmill Training for Runners
How to Utilize the Treadmill for Your Running Goals
by Rick Morris
Shows you how to reach your running and fitness goals using the exercise treadmill. The book includes workouts and training programs designed specifically for the treadmill. Readers will learn how to gain fitness, lose weight and train for races from a 10K to a full marathon.
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