Treadmill Training Can Give You a Break From the Heat

In other parts of the country, runners hop on their treadmills when it gets cold and icy outside. Here, when the asphalt melts our running soles and the sun scorches our Oakleys at 8:00 in the morning, some of us opt for treadmill running indoors.

While it is not as pure as regular running, there’s no denying it does the job, fitness-wise. But there are some differences.

The first is that there is no wind resistance. The second is that you are running on a moving belt, versus pushing off from a static surface.

The fact that you are not moving forward and creating wind resistance, combined with the moving belt make treadmill running somewhat easier than outdoor running.  In fact, studies have estimated that outside air resistance creates an increase in your workload of between 2% and 10%, depending upon your running speed. The faster you run, the more of an effect the air resistance has on you.  This problem is very easily overcome by elevating your treadmill  a few percent. The slight incline will make your treadmill workout more equal to running outside on level ground.

Another aspect of outdoor running that you’ll lose is the changing surface of the roads or trails. Those changes are good for muscle and tendon development, and help build a more “well-rounded” system.

However, the treadmill can allow you to concentrate on form and balance in a unique way, because the motion is so consistent. Most experts agree that the most efficient running posture is upright and relaxed, with a slight, whole body, forward lean from the ankles (not the waist). Your chest should be pushed out and your shoulders back and relaxed, and tension-free. Jeff Galloway uses the acronym “CHP” for chest hips and “push off strongly.

            1. Chest up

            2. Hips forward

            3. Push off strongly with your foot

            Of course treadmill running can present its own form challenges. Often, when running on a treadmill, it feels like the belt is pulling your feet back under your body, which can cause an awkward stride. You can avoid this by concentrating on quickly lifting your feet off the belt in a quick, compact manner.

            While it’s not for everyone, treadmill running is a viable option in extreme conditions. Overall, you’ll end up with the same workout as outdoor running, minus the 100-degree heat.