Running is the most common sport. There are many types of running and how to use it. Often, when a person is overweight, or wants to train his body, he uses this sport as the easiest way to achieve the goal.
Sometimes there is no opportunity or desire to conduct street workouts (there are no suitable places, bad weather, classes take place in the gym). Then the treadmill will serve as a help.
But in this case, another problem may arise - how to do it correctly? You can find answers to this question and many others in this article.
Running technique on a treadmill
Before determining how to properly run on the track, you need to familiarize yourself with the basic rules:
- Ventilate the room before training - it will be more comfortable for you to conduct it.
- Choose comfortable sportswear and footwear (optional) - special clothing will allow your body to move freely, nothing will drag and rub + sports shoes or socks will not allow the often rough surface of the treadmill belt to damage the delicate skin of the feet.
- Grab a bottle of plain water - the body needs water during physical activity.
- Start training on a good or half-starved stomach - it will be much easier and safer to run, the work of internal organs will not be disturbed.
- Use the simulator correctly, assemble it according to the instructions, it is desirable that a special person does it.
If you have completed the previous points, you can start! Running technique is a simple thing, but it requires attention.
Start with a warm-up:
- Rotation of the ankle, knee and hip joints. These exercises will prevent your joints from overstraining during training.
- Bends, lunges, rolls - good stretching will allow you to move faster and more agile.
Slow walking is also part of the warm-up, the transition to the workout itself:
Get on the track, set a low speed, for example 4 km / h, continue walking for 5-10 minutes (the time depends on the readiness for a higher pace)
Increase your speed. The speed should be increased on average every 5-8 minutes by 0.5-1 km / h.
Choose the most comfortable walking and running method for you. There is no specific right one. Listen to your body. It is important that there are no sudden movements and overstrain.
Be careful. If you start to choke, or there is a tingling sensation in your side - stop, normalize breathing. It might not be worth increasing the speed this time.
If your track has a slope function, keep in mind that when walking, the slope should not exceed 7%. And when running - 3. Otherwise, you can injure your joints.
How to design a treadmill workout program correctly?
You need to draw up a training program after you have decided on the purpose of training. There are many running techniques, depending on its purposefulness, the level of physical fitness of the trainee. You should also take into account the amount of time you are willing to spend on the track, physical characteristics and possible contraindications.
Training program on a treadmill of different levels
First level
An example of a program, follow the steps:
- Warm up (described above);
- Warming up - walking for 5-6 minutes;
- Walking - 15 minutes, gradually increasing speed. When you reach 6-8 km / h, stop there;
- When you feel tired, slow down slowly. Attention, do not confuse fatigue with slight fatigue or laziness - this way the result will only move away!
- After 30 minutes of clean running, you can finish. Do not overdo it - overloads for an unprepared body can result in joint injuries!
If you find it difficult to immediately run distances at a constant pace - try the interval running technique. Interval running is about covering a path at a variable speed.
For instance:
- Warm-up;
- Warming up - walking for 5-6 minutes;
- Walking - 7-10 minutes with a gradual increase in speed;
- When you reach a comfortable running speed, continue for 6-7 minutes, then slow down to walking, continue for 5-6 minutes and accelerate again. Repeat this 3-4 times.
- Slowing down - reduce the pace by about 1 km per hour every 1.5-2 minutes until you come to a complete stop.
This option is suitable for beginners who want to quickly lose weight. The frequency of classes per week can be adjusted. Preferably, at least twice a week. So it is worth continuing for 2-3 months until you get used to it.
Average level
Intermediate athletes can improve their speed, frequency, distance and time. This is necessary for the effectiveness of training, because the body tends to adapt and get used to stress.
Program:
- Warm-up;
- Warming up - 4-5 minutes;
- Walking for 5-7 minutes at an increased pace;
- Running at a speed of 7-8 km per hour.
- Duration - 40-45 minutes of clean running.
You can also use interval running, similar to the beginner's guide.
- Warm-up;
- Warming up - 4-5 minutes;
- Walking with acceleration - 5-7 minutes;
- Fast interval - 7-8 km / h for 5-7 minutes;
- Slow interval - 4-6 km / h for 4-5 minutes;
- Repeat about 6-7 times.
Professional level
You can refer yourself to this level only if you practice 4 times a week for six months. In this case, you can define the training parameters yourself. Their time can be up to two or three hours. With the inclusion of walking, running, both interval and uniform. And the speed is 9-10 km / h.
Example:
- Warm-up;
- Warming up - 2-3 minutes;
- Walking - 3-4 minutes with acceleration;
- Running at a speed of 9-10 km / h with breaks after 10 minutes.
- Duration - from 1 hour to 3.
All examples are not inclined. With the slope of the track, all parameters should decrease.
Machine Running Goals
Remember the purpose of your runs.
There are three main ones:
- Slimming. There are two ways to jog on the weight loss treadmill. The first one is suitable for people with a lot of excess weight - walking for 40-60 minutes without stopping. The speed can reach 4 km per hour. The second is interval running, it was described above. It is important not to overwork and take a break every 2-3 weeks, change the ratio of loads and rest while running, first 1: 1, then 2: 1, etc.
- Health promotion. It's important not to overdo it. There are no specific guidelines. It is better to consult a doctor.
- Improving physical skills. In this case, emphasis should be placed on speed and time, listening to personal feelings. Constantly increasing loads. When exercising, strain different muscle groups, move easily. Time should start from 40 minutes. You can use additional loads - weights, metal pancakes, special weights.
Runner reviews
I do it two or three times a week. First, I run on the track for 20-25 minutes at a speed of 13, then a slide for 5 minutes at a speed of 15. In two months it took 1.5 kg, muscles and skin were noticeably tightened. Height 175, weight 60 kg.
Catherine. 35 years
For 3 months 8 kg, I do not run, I walk at a speed of 6-7 km per hour. Training per day is 10-12 km. 3-4 times a week. I eat as before.
Alyona
I have been practicing on the track for the 2nd month. I threw off 5 kg, I try to eat right. I advise everyone not to go to the gym or to the street.
Masya
I work out on a treadmill, from the pros: you don't have to go anywhere, I lose weight perfectly in combination with a diet.
Of the minuses: it is stuffy to run in the room (before the track was on the loggia, so there is +15 to run), and late in the evening, at night, you don't run - to disturb the neighbors. The price, of course, would not buy for sure now, because for 4 years I ran for about 8 months.
Julia
I wanted to lose weight quickly. I studied for a week in my free time for 40-60 minutes. Speed - 6-7. It took 2.5 kg. Of course, along with the diet.
Arina
Whether you are looking for a reliable and harmless way to lose weight, improve your health or improve your physical ability, a treadmill is the best way to make your dream come true.
It takes up little space in the room, it costs an average of 15 thousand rubles. It helps to effectively and excitingly correct the figure and health. Doesn't require a lot of time and effort. Subject to all the recommendations and rules, the result will not keep you waiting.
