One of the most common questions I get from runners is “Why do I Run Slower on a Treadmill” than when outdoors. There are a few reasons for this.
First, treadmill running is not as natural as outdoor running on even ground. Your body must adjust to the moving belt beneath your feet, which can take some time.
Second, most people tend to run faster on a treadmill than they would if they were running outdoors, simply because it’s more tedious and they want to get it over with.
Finally, the treadmill can be less forgiving than the ground outside, so if your form is even slightly off, you’ll likely slow down.
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If you want to get better at running on a treadmill, try these tips:
- Start by walking for a few minutes to warm up. Then, gradually increase your speed to a comfortable running pace.
- Try to maintain good form by keeping your head up and your shoulders relaxed. Remember to swing your arms as you would when running outdoors.
- If you start to feel bored, try varying your speed or intervals. For example, you could run at a slower pace for a minute, then pick up the pace for 30 seconds.
- Cool down with a few minutes of walking or light jogging before you step off the treadmill.
With a bit of practice, you’ll be a pro at treadmill running in no time!
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Contents
Running Form on a Treadmill
One of the most common mistakes people make when running on a treadmill is to let their form suffer. But, being indoors doesn’t mean you can get away with bad form! Remember to keep your head up, and your shoulders relaxed, just as you would when running outdoors. And be sure to swing your arms—this will help you maintain your balance and keep your stride length smooth.
If you feel like your form is slipping, slow down or take a break altogether. It’s better to run at a slow pace with good form than to try to push yourself too hard and end up with sloppy form.
Varying Your Treadmill Workout
If you find yourself getting bored on the treadmill, there are a few things you can do to mix things up. First, try varying your speed. If you usually run at a steady pace, mix in some intervals—run for a minute or two at a slower pace, then pick up the pace for 30 seconds to a minute. This will not only help break up the monotony, but it will also help you improve your speed and endurance.
You can also try changing the incline on the treadmill to simulate running uphill. This is a great way to add some variety to your workout and make it more challenging. Just be sure to start slowly and increase the incline gradually so you don’t put too much strain on your legs.
Mentality Draining
Another common complaint about running on a treadmill is that it can be mentally draining. After all, there’s not much to look at when you’re running in place! One way to combat this is to bring along a book or magazine to read while you run. Or, if you have a TV in your gym, try watching a favorite show or movie while you run. Just keep the volume low so you can still hear your breathing and maintain good form.
Listening to music is another excellent way to make running on a treadmill more bearable. Pop in your earbuds and choose an upbeat playlist to help motivate you through your workout.
Calibration of Treadmill
One final tip for many runners who find themselves struggling to run on a treadmill because of treadmill calibration. Most treadmills have a “calibration” mode that you can use to adjust the speed and incline with the same effort. If your treadmill runs too fast or too slow, it can make your workout more difficult (and even dangerous).
If you’re unsure how to calibrate your treadmill, ask a staff member at your gym or read the owner’s manual. Once the machine is calibrated, you should find that running on it is much more comfortable and enjoyable.
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On What You’re working
On a treadmill, your hamstrings and glutes must work harder to keep you stable on the belt, says David Siik, founder of Equinox’s Precision Running program. However, when you run outside, your stabilizer muscles don’t have to work as hard because the ground provides stability. As a result, your same muscles (including your hamstrings and glutes) can fatigue more quickly when running on a treadmill.
If you find that you start to feel shaky or unstable when running on a treadmill, it’s probably because your stabilizer muscles are tired. To avoid this, Siik recommends running on a softer surface, such as a rubberized track or even grass. This will help reduce the stress on your stabilizer muscles and allow you to run more easily.
Drawbacks of a Treadmill
The treadmill can be an excellent tool for many runners, but it has its drawbacks. Here are a few reasons why the treadmill might not be your favorite piece of workout equipment:
It’s Boring:
Let’s face it, running in place on a treadmill is pretty dull. There’s no scenery to look at, no changes in terrain, and no one to talk to. If you’re not careful, the time can seem to drag on and on.
It’s Hard on Your Joints:
The treadmill is a great way to get in a low-impact workout, but it’s not without its risks. The constant impact of your feet hitting the treadmill can put a lot of strain on your joints, mainly your knees and hips. The treadmill might not be the best workout option if you have any preexisting joint problems.
It Can Be Dangerous:
There’s no denying that the treadmill can be dangerous. Every year, people are reported injured (and even killed) while running on a treadmill. In addition, if you’re not careful, it’s easy to lose your balance and fall off the back of the machine.
So, there you have it! These are just a few reasons why the treadmill might not be your favorite workout equipment. But, if you can get past the boredom and the joint pain, the treadmill can be a great way to get in a good workout. Just be sure to use caution and start slowly until you get used to the machine.
Keep the Same Stride on the Treadmill
If you’re used to running outdoors, trying to match your stride length to the treadmill pace can be tempting. But wind resistance is a factor. The treadmill belt moves underneath you, so you don’t need to generate as much power with each stride. As a result, if you try to match your outdoor stride, you might quickly feel exhausted.
Instead, focus on taking shorter, quicker strides. This will help you maintain a good running rhythm and prevent you from getting too tired.
Don’t Hold On To The Bars:
While holding on to the bars while running on a treadmill might seem like a good idea, this can be counterproductive. Holding on to the bars can alter your natural running form and make it more difficult to maintain a good rhythm.
If you need to hold on for balance, try to touch the bars with just your fingertips or fingers lightly. This will help you stay balanced without disrupting your running form.
Wear The Right Shoes :
Just like running outdoors, it’s essential to wear the right shoes when running on a treadmill. Wearing too big or too small shoes can lead to blisters, calluses, and other problems.
It’s also important to ensure that your shoes are designed for treadmill running. Some shoes are specifically designed for outdoor running and might not be ideal for the treadmill. If you’re unsure what type of shoe to buy, ask a salesperson at your local running store.
Be Careful Of The Weather :
If you live in an area with extreme weather conditions, it’s essential to be careful when running on a treadmill. Running in extreme heat or cold can be dangerous, and it’s important to make sure that you stay hydrated.
If you’re running in the heat, try finding a treadmill with a built-in fan. This will help keep you cool and prevent you from overheating.
In the winter, it’s important to dress appropriately. Wear layers of clothing to remove them if you start to feel too warm. And, be sure to drink plenty of fluids to prevent dehydration.
Change The Incline:
One of the great things about the treadmill is that you can change the incline. This is a great way to add variety to your workout and challenge yourself.
If you’re used to running on a flat surface, try gradually increasing the incline. This will help you build strength and endurance.
The Takeaway
Running on a treadmill can be a great way to get in a workout, but it’s essential to be aware of the differences between running on a treadmill and running outdoors. Be sure to keep your form in mind, vary your workout, and calibrate the machine properly to get the most out of your treadmill run. And if you find yourself getting bored or mentally drained, try listening to music or reading a book to help pass the time.
Treadmill Tips for Beginners
If you’re new to running, you may want to start walking on the treadmill before trying to run. This will help you get used to the feeling of the moving belt beneath your feet. Once you’re comfortable walking, you can add some running intervals. Begin with short bursts of running, then slowly increase the time you spend running as your endurance improves.
Most importantly, don’t be afraid to experiment. Try different speeds, inclines, and intervals to find what works best. And don’t forget to warm up and cool down before and after your workout. With a little trial and error, you’ll find the perfect treadmill routine for you in no time!
Final Words on Why Do I Run Slower on a Treadmill
If you find yourself running slower on a treadmill, there are a few things you can do to adjust. First, make sure you’re maintaining good form. Second, add some variety to your workout by changing the speed or incline. And finally, don’t forget to warm up and cool down properly. With a bit of time and effort, you’ll be running on the treadmill like a pro in no time!
