Finding the speed of your choice on the treadmill is not easy during the first sessions. And once you've settled in, you may find yourself stuck on a pace that's too slow. Here's how to find the perfect pace for you, get better with each session, or shed the pounds.
Sometimes fast, sometimes slow - this is how you set the right speed on the treadmill
Correct running training is not only a problem on the treadmill, but also on the open track for many runners. This is true for anyone ambitious enough to want to run a marathon in under two hours, but also for anyone who just likes to jog and perhaps wants to get in better shape.
While running too fast can overstrain muscles and circulation, running too slowly is not healthy either. After all, a leisurely trot ensures that the kinetic energy of the steps is not dissipated forward, but upward. On the treadmill, this speed is especially critical
because the impact of the feet is particularly hard.With proper posture, you can control and adjust your speed well. Lean forward slightly so that your feet can roll smoothly from heel to ball. You should feel like you are jogging in a big wheel and your movement should be smooth
with no stops.Beginners should slowly approach faster speeds on the treadmill, 7-8 km/h is often quite sufficient. Slow walking
is also a good idea at first, because running style and technique are different on the belt than on open track.If you are an experienced runner
, you should aim for 11-14 km/h, in training for a marathon you can run 15-18 km/h or do interval training, depending on your level.It is important that the speed on the treadmill does not translate 1:1 into speed on the road, because you lack air resistance and some muscle work - the locomotion is a bit easier on the treadmill. You can compensate for this with a slight incline, 1-2 degrees is perfectly sufficient here.
Step by step to success
To find a speed on the treadmill that encourages and challenges you, you will need some practice. Your first session will probably be a little unsatisfying, but with each treadmill session you'll be able to work up to your pace. Be sure to keep in mind that it's not just about muscle, strength and conditioning, but also about your confidence in your treadmill technique.
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Editorial fitnessmarkt.de (EA)
Image credit: #189350226 Prostock-studio / stock.adobe.com
Published on: 30 October 2019