What’s the best type of treadmill & are there benefits?
There are so many treadmills on the marketplace, how do you chose? It all comes down to what your fitness goals and needs are.
Manual vs. Motorized
Manual treadmills require no electricity however, they do require the person’s momentum to propel the treadmill to move. The benefit of this is your body has to use its own energy to move rather than the belt moving on its own. The fact that you don’t need electricity, you can place the treadmill anywhere you want and begin exercising. You save on electricity and if your manual treadmill needs repairing, it is usually on the more affordable side. Manual treadmills can come in a flat-belt or curved-belt shape. Flat-belts are generally used for basic walking and jogging. Curved-belts offer more advanced running options, usually sturdier with a heavy duty build. Curved-belts naturally promote a faster pace in your run. The natural arc in a curved treadmill encourages your core and leg muscles to work harder as the range of motion in your stride is pushed further by the running deck’s angle. With the extra effort the body has to exert, you can count on a more intense workout in a shorter amount of time. Curved-belts typically have a higher price tag compared to a flat-belt.
On the other hand, motorized treadmills provide so many features that manual treadmills do not have. These features can range from incline/decline, heart rate monitoring, speed control, performance statistics and interactive program offerings. Also, many can connect to WiFi and Bluetooth which make these treadmills popular. Typically motorized treadmills are also designed for longer distance running. In addition, the frames are usually more heavy duty to support more intense running. Motorized treadmills do require a power source nearby. Motorized treadmills are great for runners looking to improve their distance, speed, and hiking performance.
Flat vs. Folding
Flat treadmills are ready for you to jump on and start walking or running right away. However, they can take up a lot of space in a room or garage. So, if you are looking for space saving, a folding treadmill would be a better fit for you. The deck folds and locks in place. It can easily be unlocked and brought down with the press of the foot to release the lock. Some treadmills can fold completely down and stored away under a bed or in a closet.
Are there benefits to running on a treadmill?
Some avid runners, when given the choice, would prefer running outside. However, there are some benefits to running on at treadmill. One, it can help improve your running cadence. “For many runners, the quickest way to reap substantial benefits is to change their running cadence,” said Jack McNamara, M.S.c., C.S.C.S., NASM-CPT, and a clinical exercise physiologist who specializes in coaching running techniques. A faster cadence, or taking more steps per minute, encourages shorter, smoother strides, which can reduce the load on your joints and bones.” (https://www.nike.com/a/treadmill-exercise-benefits)
To determine what your running cadence is now, set a timer for 20 seconds and count how many times your feet hit the ground. Multiple that number by 3 and that will give you your steps per minute count. Add 5% to your steps per minute and that will be your new cadence goal. Recreational runners tend to aim for 160-200 steps per minute depending on their height. However, you need to find the best cadence for your body type.
Two, treadmills provide a safe workout whether exercising at odd hours, concerned about surroundings or unfavorable weather. Also, you don’t take the risk of injury due to uneven pavement or potholes.
Three, treadmills provide less stress on your joints. “The treadmill deck is designed to allow a lower impact workout than most outside surfaces, which is great for those who have joint issues or aren’t yet used to the pounding forces of running, Claire Bartholic said, an ASFA-certified running coach .” (https://www.nike.com/a/treadmill-exercise-benefits)
Four, you have control of your workout. If you are working on speedwork, you can set your speed on the treadmill and train on a flat surface. You may live in area with lots of hills and this would give you the opportunity to run on a flat surface as long as you need to. Or, if you need to do hillwork, you can set the inclines that you need and train. You can chose gradual hills or steep climbs which would be beneficial if you live in a flat terrain area.
Five, the treadmill can help build confidence. For example, if you are trying to achieve a better mile time, you may be able to push yourself for awhile outside and then as it gets hard and negative talk may set in and you revert back. Whereas, the treadmill can do the work for you and force your legs to go faster. Once, you can sustain that new pace on the treadmill, it may build your confidence to try the faster pace again outside.
As stated above, there are many benefits to running on a treadmill. However, to achieve the best results for well rounded fitness, it would probably be best to do a combination of both treadmill running and outdoor running. Happy exercising!