Running on the treadmill, benefits and contraindications. The workout


Always protagonist of workouts in the gym, the Tapis Roulant it’s a valid alternative for not giving up running even when the weather is bad or it’s cold outside. Of course, there are some differences with outdoor running, on asphalt or dirt…

Here are the treadmill pros and cons explained by Lisa Migliorini, successful runner, physiotherapist, osteopath and influencer with her blog The Fashion Jogger. She too, who loves outdoor running, takes advantage of it so as not to miss even a workout when the weather is inclement. If you like to keep fit by running, here you will also find a training schedule, designed by our personal trainer Nicolò Famiglietti. Perfect for making the most of the potential of treadmill running and improving your performance for spring.

Running on the treadmill: it’s more cushioned

«The main difference concerns the support surface of the foot. The treadmill roller is flat and smooth; also it is more cushioned than outdoor terrainssuch as dirt or asphalt», explains the expert.

How does it impact running? «Basically the treadmill roller absorbs the impact of the stride more, so it is less stressful on the joints, thus reducing the risk of trauma,” he continues. “On the other hand, running on this ‘smooth’ surface develops less strength, the muscles are subjected to less effort”.

Treadmill, less fatigue and greater speed

That’s why you’ll feel like running on the treadmill is less demanding. Also consider that you don’t even have air resistance. If you are used to training mainly outdoors, you will also have the feeling of being faster than what the speedometer registers. This is because the rolling roller increases the frequency of the steps and the legs seem to move faster.

The support is safe but stimulates proprioception less

When you run outdoors, even more so on a white country road or even a dirt road, there is not only the work of pushing off the legs: in fact, the muscles must be ready to react to uneven ground, also involving balance and proprioceptive abilities; well theasphalthowever regular, it is never perfectly smooth.

«These functions are stimulated by the irregularities of the support surface which force the foot and the body to quickly adapt to the variations. In both cases the muscles involved are the same, running outdoors however is more training for the proprioceptive bands of the foot and ankle, but also for the core muscles. On the other hand, precisely because of the secure footing, the treadmill can be indicated for those who are starting up again training after an injury» explains Lisa Migliorini.

In this regard, if you are recovering from a trauma to the ankle or knee joints, try to avoid the asphalt.

Treadmill, watch out for tendons

The cushioned surface of the roller can cause overloading of the Achilles tendon and calf muscles. This is because the foot tends to “sink”. All the more reason our expert recommends using specific shoes for running even when you train in the gym.

Treadmills, don’t underestimate safety

“The treadmill is one valid alternative for those who run in the evening, especially for us women if we train alone», underlines the runner. Outdoors you should wear reflective clothing to be seen, choose lit routes or have a head torch to see where you step, and have running buddies to avoid nasty encounters.

Treadmill: speed and incline

Lisa Migliorini recommends it and our personal trainer confirms it: to keep fit, various speeds and gradients. Not only do you increase muscular effort, but you make training less monotonous.

“After the warm-up, at low intensity, it is good to differentiate the inclination and alternate changes of pace,” explains the expert. You can do this by following the training schedule recommended by Nicolò, our trainer. Or by taking advantage of the pre-set programs of the tool.

Treadmill, 4 mistakes not to be made

1. Skip the first part of the warm-up as well as the final minutes, from 3 to 6, of cool-down at moderate speed.

2. Do not use the slope: even minimal, it should always be set, so as to simulate outdoor running, where the ground is never even.

3. Walk or run with your hands on it to the side handles. Arm movement is also important for running dynamics. The handles are not a prop. They are used for safety, in case of loss of balance, for example.

4. Training without shoes: help to cushion the impact stress.

The workout to improve your performance

«It’s a workout for those who already train, regularly, twice a week and want to keep fit», explains Nicolò Famiglietti, the personal trainer.

minute 0 to 5 speed 5.0 incline 2.0 (warm up)
From minute 5 to 10 speed 6.0 incline 3.0 (aerobic phase)
From minute 10 to 15 speed 8.0 incline 2.0 (aerobic phase)
From minute 15 to 25 speed 9.0 incline 1.0 (performance phase)
From minute 25 to 30 speed 8.0 incline 2.0 (aerobic phase)
From minute 30 to 35 speed 6.0 incline 3.0 (aerobic phase)
From minute 35 to 40 speed 5.0 years incline 1.0 (cool down)

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