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Is it easier to run on a treadmill
Basic Info
It is easier to run on a treadmill, but it is very strenuous to run outdoors because:
1. The speed freedom of a treadmill is poor, but the speed stability is good. The speed of a treadmill is controlled by the machine. People have extremes when running. There will be a period of time when they are tired and a period of time when they are relaxed. When running outdoors, you will run slower when you are tired. The speed may affect your physical condition and easily make your body tired. The treadmill can maintain a constant speed, so that people can be more tolerant of extremes and maintain their physical condition.
2. Most treadmills have a shock-absorbing function. The impact on the knees and the damage to the body when running on a treadmill are better than those on cement and asphalt roads.
1. The speed freedom of a treadmill is poor, but the speed stability is good. The speed of a treadmill is controlled by the machine. People have extremes when running. There will be a period of time when they are tired and a period of time when they are relaxed. When running outdoors, you will run slower when you are tired. The speed may affect your physical condition and easily make your body tired. The treadmill can maintain a constant speed, so that people can be more tolerant of extremes and maintain their physical condition.
2. Most treadmills have a shock-absorbing function. The impact on the knees and the damage to the body when running on a treadmill are better than those on cement and asphalt roads.
I have been running regularly for 16 years since 2008. The so-called regular running refers to a regular frequency, volume, and time pattern. Specifically, it means running on the Treadmill three to four times a week, about five kilometers each time, starting at around 6:30 pm after work and ending within half an hour. Then take a shower and eat.
In 2019, I participated in a half marathon with a net time of 1 hour, 56 minutes, and 51 seconds. It should be pointed out that before participating in the half marathon, I had adapted to running outdoors twice, both over 15 kilometers apart, on the treadmill. This result ranked 787th out of over 6000 people in the half marathon that year (including formal athletes). I feel pretty good. Later, due to busy work and various unexpected circumstances, I didn't continue to participate. I plan to participate again this year.
From a beginner to now, I have reached a certain level and can be considered a first-class amateur runner. Of course, the most important thing is not grades, but exercising a healthy body through running, cultivating the will to persist, and maintaining a regular lifestyle. For so many years, unless it's overtime too late or insufficient business travel conditions, the habit of running three to four times a week has been maintained, which is the biggest gain. Now let's talk about why you choose a treadmill.
For beginners in running, the first question they face is where to run, which can be either a treadmill or a road run. Of course, there are also two options available, but one is definitely the main approach, and only when the main approach is not allowed will the second approach be chosen. Overall, unless there are excellent running conditions in the vicinity, such as school or park tracks, the author suggests choosing to run on a treadmill at home.
As mentioned earlier, unless there are good running conditions near your residence, such as schools (which are also difficult to enter), parks, etc., whether you are running in the morning or at night, you will spend time on the road and have to drive and park a little further away. It takes a lot of time to go back and forth, and many of the round-trip times on the road exceed the running time.
Then you need to wear clothing, usually two sets, one for running and one for changing clothes, especially in winter. It's easy to catch a cold without changing clothes.
Many of them are running on the roadside. To be honest, I don't recommend them, especially for beginners. Firstly, there are too many vehicles and the air is not good, unless you have to wake up early in the morning, which is too tiring. Secondly, the roadside roads are mostly irregular, with ups and downs, making it difficult for beginners to develop the correct running habits and frequency. Thirdly, the people or scenery on the roads also have a certain impact on concentrating on running, and there are many uncertain factors. The fourth is encountering rainy and snowy days, which is even more of a huge test.
Treadmills don't have this problem anymore. If you have the conditions at home, adding an air purifier or negative ion hair dryer can help with brain loss during running without any other interfering factors. Moreover, many treadmills now have many intelligent functions that can be heard, watched, and relaxed, making it fun
It should be pointed out that before getting on the treadmill, some warm-up exercises should be done, such as stretching, lightweight equipment, etc. (the author mainly focuses on push ups, doing three to five groups, each group of twenty), and gradually, starting at three kilometers, pace 7-8, two to three times a week, and then increasing three to four times a month, pace 6-7, and the mileage can gradually increase to 5 kilometers.
Under normal circumstances, if you can participate in the half horse race three to four times a week, with a frequency of five kilometers each time and a good quality of six months and a normal year of running experience, there is basically no problem, just how long it takes to complete the race.
In 2019, I participated in a half marathon with a net time of 1 hour, 56 minutes, and 51 seconds. It should be pointed out that before participating in the half marathon, I had adapted to running outdoors twice, both over 15 kilometers apart, on the treadmill. This result ranked 787th out of over 6000 people in the half marathon that year (including formal athletes). I feel pretty good. Later, due to busy work and various unexpected circumstances, I didn't continue to participate. I plan to participate again this year.
From a beginner to now, I have reached a certain level and can be considered a first-class amateur runner. Of course, the most important thing is not grades, but exercising a healthy body through running, cultivating the will to persist, and maintaining a regular lifestyle. For so many years, unless it's overtime too late or insufficient business travel conditions, the habit of running three to four times a week has been maintained, which is the biggest gain. Now let's talk about why you choose a treadmill.
For beginners in running, the first question they face is where to run, which can be either a treadmill or a road run. Of course, there are also two options available, but one is definitely the main approach, and only when the main approach is not allowed will the second approach be chosen. Overall, unless there are excellent running conditions in the vicinity, such as school or park tracks, the author suggests choosing to run on a treadmill at home.
Firstly, the Treadmill scenario is simple and cost-effective.
The biggest problem with going for a run is the cost, mainly including time, clothing, and transportation costs.As mentioned earlier, unless there are good running conditions near your residence, such as schools (which are also difficult to enter), parks, etc., whether you are running in the morning or at night, you will spend time on the road and have to drive and park a little further away. It takes a lot of time to go back and forth, and many of the round-trip times on the road exceed the running time.
Then you need to wear clothing, usually two sets, one for running and one for changing clothes, especially in winter. It's easy to catch a cold without changing clothes.
The treadmill doesn't have these concerns anymore. As long as you have the right time, you can wear a set of shorts and shorts, and then run on the machine. After running, take a break, take a shower, and eat. The time is controllable and very convenient.
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Secondly, the Treadmill is safe and healthy, which helps to concentrate energy.
Some people say that running on the road allows you to enjoy the scenery while running, which is less tiring. In fact, this kind of scene does not occur frequently, unless you live by the seaside or at the foot of the mountain, otherwise you can see a lot of scenery when commuting to and from work.Many of them are running on the roadside. To be honest, I don't recommend them, especially for beginners. Firstly, there are too many vehicles and the air is not good, unless you have to wake up early in the morning, which is too tiring. Secondly, the roadside roads are mostly irregular, with ups and downs, making it difficult for beginners to develop the correct running habits and frequency. Thirdly, the people or scenery on the roads also have a certain impact on concentrating on running, and there are many uncertain factors. The fourth is encountering rainy and snowy days, which is even more of a huge test.
Treadmills don't have this problem anymore. If you have the conditions at home, adding an air purifier or negative ion hair dryer can help with brain loss during running without any other interfering factors. Moreover, many treadmills now have many intelligent functions that can be heard, watched, and relaxed, making it fun
Thirdly, the treadmill is adjustable and controllable, suitable for beginners
The three key factors for beginners to develop good habits are stable speed, fixed frequency, and regular breathing. If running outside, it is easy for others to disrupt the running rhythm or be influenced by the outside world, making running more tiring. The treadmill perfectly solves these three problems. The speed of the treadmill is adjustable and controllable, and beginners can generally reach a speed of 7-8 kilometers per hour. Slowly increase the speed, and once the speed stabilizes, control your step frequency and breathing. The author has a three-step breathing frequency, which must be fixed. As long as there is a stable breathing frequency, you can control your heart rate very well. Heart rate is very important, determining how far you can run and how long you can run in the future. The normal heart rate at three kilometers should be controlled between 130-140, and the heart rate at five kilometers should be controlled between 150-160. 170 is a warning line, if it exceeds 180, it needs to be adjusted.
In short, step frequency is combined with breathing, which determines heart rate, and heart rate determines running distance and effectiveness.
Of course, there are also some difficulties to overcome with a treadmill. The size and space of the home, lack of reference figures, and relative dryness, as well as the presence of elderly or children reading at home, can also have a certain impact.It should be pointed out that before getting on the treadmill, some warm-up exercises should be done, such as stretching, lightweight equipment, etc. (the author mainly focuses on push ups, doing three to five groups, each group of twenty), and gradually, starting at three kilometers, pace 7-8, two to three times a week, and then increasing three to four times a month, pace 6-7, and the mileage can gradually increase to 5 kilometers.
Under normal circumstances, if you can participate in the half horse race three to four times a week, with a frequency of five kilometers each time and a good quality of six months and a normal year of running experience, there is basically no problem, just how long it takes to complete the race.
Finally, recommendations for choosing a treadmill
This article does not recommend treadmill models. Currently, the quality and functionality of LDK China's Treadmills are not a problem, mainly in terms of parameters. Firstly, the motor power should be above 1.5 HP normally. Secondly, the runway width is recommended for home use, which is 48cm. If home conditions do not allow it, you can also choose 46cm. Thirdly, the auxiliary functions are similar depending on your preferences. Fourthly, the budget should be within 2000 yuan, which can basically meet all functions. Of course, those with conditions can be better.The above is a summary of the author's over a decade of running experience, hoping to be helpful to beginners. If you need to learn more, you can ask questions and exchange ideas in the comments section.
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