Running on a treadmill has numerous benefits, such as being safer and more convenient than running outside. If you’re getting started with running and have been doing some runs on the treadmill, you may have some questions and concerns. Get answers to some of the most commonly-asked questions about treadmill running.
1. How Accurate Are Calorie Counts on Treadmills?
If you enter your weight before you start your treadmill run, the calories burned count is actually a rough estimate and will never be completely accurate. Cardio machines such as treadmills use standard formulas to figure out the amount of calories burned. But the calculations don’t take into account important factors other than weight, such as body fat percentage and fitness level.
Some reports suggest that treadmills and other cardio machines actually overestimate calories burned by up to 15% to 20%. So it’s important that you don’t assume that calories amount is correct. You can the numbers as a benchmark for your runs, but don’t plan on consuming additional calories based it.
If you really want to get a better idea of how many calories you’re burning during your runs, try using a heart rate monitor. They’re usually more accurate than cardio machines.
2. Is Running on a Treadmill Easier than Running Outside?
Running on a treadmill feels somewhat easier physically because the ground is being pulled underneath your feet and there’s no wind resistance. Running outside demands more from your body because you’re propelling your body forward stride for stride. As a result, many runners find that they experience calf muscle pain, shin splints, and other issues when they run outside after exclusively running on a treadmill for a long period of time.
Mentally, you may have a tougher time dealing with the monotony of the treadmill. Some runners think it’s easier to distract themselves when running outside.
3. What Incline Should I Set on the Treadmill?
You can set the incline to 1% to better simulate outdoor running conditions. If you’re used to running on the treadmill at no incline, running at a 1% incline may feel harder, but it will help ease your transition to outdoor running.
Of course, if you’re totally new to running, you may want to start with a 0% incline and then gradually move up to 1%. You can use 1% for your easy-paced runs and then change the incline if you want to add some variety to your runs or do specific hill workouts.
Also see: Tips for Treadmill Running
4. How High of an Incline is Too High?
Some runners get really ambitious and assume they’re getting a great workout if they do runs at a ridiculously high incline. Just because the treadmill goes up to a certain incline doesn’t mean that you should set it that high. Unless you’re a superstar track runner, you probably wouldn’t set the speed to the max either, right?
When choosing an incline, avoid going above a 7% incline. Anything higher than that places too much strain on your back, hips and especially your lower legs and could lead to injury.
Also see:
5. Do I Need to Wear Different Shoes on a Treadmill?
Most runners wear the same running shoes whether they’re running outdoors or on the treadmill. You’re still the same type of runner, regardless of the surface. So if you overpronate, for example, you’re still going to need motion-control shoes, whether you’re running inside or outside.
Running on a treadmill is a bit easier on your body that running on the pavement because the belt is a softer surface. So treadmill running is an opportunity to try out a lighter pair of running shoes. But you still should make sure they’re the right running shoes for your feet. Visit a specialty running store to make sure you get a proper shoe fitting.
Also see: How to Make Your Running Shoes Last Longer
6. How Long Can I Run at an Incline?
Continuous hill running like that is never a good idea and could lead to injuries. Think about it: Would you ever find a 3-mile hill at a 6% incline? Or, if you did, would it be smart to run up the entire thing?
You should avoid running at a steep incline for more than five minutes. You’ll get a much better, safer workout if you switch between running a couple of minutes with an incline and running a couple of minutes without an incline, like in this treadmill hill workout. You could even do shorter hill intervals, like 30 or 60 seconds, to mix things up. It will make your runs a lot more interesting and prevent you from getting bored.
7. How Can I Beat Boredom on the Treadmill?
This is one of the most commonly-asked questions about treadmill running. What works as a boredom-buster for one runner may not work for another, but it’s good to have an arsenal of weapons to fight boredom. Some runners find that listening to music or watching television helps pass the time faster. If you belong to the same gym as a friend, you can try to get treadmills next to each other so you can keep each other company. Try some of these ideas to prevent treadmill boredom.
