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Running is sport with many advantages. First of all, it does great for your health: it keeps the heart in shape, it burns fat fast and it sculpts the muscles in an harmonious way. But running has a positive influence on your mind also: when you run you have fun, you socialize easier, you kill stress and you feel good about yourself.

Running on the treadmill is a training alternative which comes in handy, especially for those with a busy schedule. It has its pros and cons. But if you balance them, it’s usually an advantage to have this option.

Even if you don’t focus on muscles and strength workouts, running on the treadmill has a tremendous effect on the most important muscle groups.

Muscles Groups Developed While Running On The Treadmill

The Heart

The heart is the main muscle you workout on the treadmill. Treadmills provide great cardiovascular exercise that raises the heart rate and strengthens the overall health and stamina of the heart.

Quadriceps

Exercising on the treadmill works out the quadriceps muscles, located on the front of the thighs.

Calves

The calf muscles are located between the ankle and the knee. While walking and running these muscles act as stabilizers for the body. This is why you must stretch them on a regular basis.

Hamstrings

The hamstrings are located on the back of the thighs. They are effectively toned through treadmill workouts. Hamstrings can be pulled easily so you should stretch adequately before starting your workout.

Glutes

The proper name of this 3-part muscle group is the gluteal muscles. The gluteus maximus, gluteus medius and gluteus minimus are located in the buttocks and they are worked intensively during treadmill exercises.

Iliotibial (IT) Band

The iliotibial (IT) band is a tough group of fibers positioned on the outside of the thigh. This is an important stabilizer during running. If you want to prevent the IT band syndrome, the treadmill helps because you run on a level surface.

Muscles Used When Running in Incline Mode

Use the incline mode to challenge the cardiovascular system at lower speed.

In incline mode the back muscles are used to keep the body upright.

The uphill position helps to build long and lean calf muscles. It’s also a good position to stretch the calves.

Incline helps to build strength in your thighs (or quadriceps) and the buttocks.

Incline minimizes the heel-strike impact.

Muscles Used When Running in Decline Mode

Running with decline requires less energy.

Compared with incline mode, decline increases the stress on the ‘anti-gravity’ muscles of your hips, legs and ankles.

Running with decline is extremely hard on knee joints.

Decline helps to increase your leg turnover, which improves your acceleration and speed on flat surfaces.

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These are simple, yet important guidelines for treadmill runners. Follow them and you will get the maximum possible out of your treadmill workouts.

1. On the treadmill you should set incline from 1% to 3% so you simulate the body movement as it would be in overground running.

2. When you run on the treadmill, don’t lean forward because the belt pulls your feet back. The proper position is with the body upright.

3. Warm up and Cool down are very important. Save at least 4-5 minutes at the beginning and minimum 5 minutes at the end of the workout for slow running (4-5 mph).

4. On the treadmill the body is stationary relative to the air around you and no air flows past your body. This is why you will feel hotter, and you will sweat more compared to outside running. So you need to hydrate more.

5. The plus side is that because of no air resistance, you actually run faster for the same effort.

6. As a beginner at treadmill running, it’s normal to feel a little decentralized, especially when you get off the treadmill. While your legs tell the brain that you move forward, at the same time the eyes tell the brain that you’re stationary. But in a few minutes this sensation disappears.

7. Treadmills monitor performances easier because of the advanced software installed in their consoles.

8. It’s easier follow any training program on the treadmill because you set your goals and the treadmill helps you control the workout intensity.

9. Don’t use the handrails while you run. Use the wireless chest straps to monitor your heart rate and keep the arms moving naturally.

10. Running on the treadmill is easier than running outdoors.

11. Running on a treadmill is usually easier on the joints than running on pavement.

12. Running strengthens the upper and lower abdominals.

Incline Mode Facts

1. The risk of running injuries is decreased because you can do an efficient cardio workout at lower speed.

2. For incline workouts you need to set incline at minimum 10%.

3. The biceps control the elbow movements. This is why running or walking is much more efficient when the elbows are bent.

4. You burn more fat when you use high incline because you reach the fat burning zone faster and you can stay in the zone for a longer time

5. The incline mode increases muscular strength.

Decline Mode Facts

1. In decline you workout the muscles in the calf, quadriceps, and hamstring muscle groups.

2. In decline mode your speed should not be higher than your jogging pae.

3. For an efficient workout you should alternate decline intervals with flat and incline intervals.

4. Exercising with decline sustains leg muscles growth because of the eccentric muscular contractions.

5. A decline interval must not be more than 2 minutes long.

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As well as the ability to prevent the development of certain disorders and affections, treadmill exercise is a proven way of accelerating the rehabilitation of the body in certain cases, such as for people with a remote history of stroke or babies with Down syndrome.

The discoveries that have been recently made are amazing and give real and evidence-sustained hope for disorders with cures that may seem overshadowed by the gravity of the affection.

Stroke victims are highly prone to encounter difficulties with walking. A stroke may generate paralysis or may weaken some of the body parts. Studies have shown that a consistent and gradual treadmill routine reaches some receptors in the brain that facilitate recovery of the body motion. A stroke severely damages the body, including the brain circuits that enable walking skills. A study conducted by researchers from University of Maryland School of Medicine presents irrefutable evidence of the beneficial treadmill exercise on the damaged body.

The sample of the study involved 71 stroke patients aged over 45 years with continuous walking problems, even subsequent to standard rehabilitation routines. The results showed improvement in walking speed and cardiovascular fitness in those who were subjected to treadmill exercise. An evaluation of the brain activity stated consistent proof that the treadmill activates some of the brain receptors that stimulate better walking.

Another success of the treadmill routine has been recorded for babies suffering from Down syndrome. The March of Dimes, a national voluntary health agency that focuses on improving the health of babies, is part of one important study on babies with Down syndrome.

As the study shows, it is essential for babies with Down syndrome to gain walking abilities and the capacity to explore their surrounding environment at an earlier age than what they naturally do. Compared to the other babies, those affected by the syndrome develop natural abilities one year later and this study was aimed specifically at surpassing this delay.

The results showed that eight minutes a day, five days a week on a slow treadmill seriously accelerates the learning process. For this study were used small treadmills to match the size of the babies, although researchers did mention that any treadmill with a speed of half-mile per hour is equally productive and danger-free.

The Down syndrome is one of the most encountered birth defects and it affects an alarming number of babies, 1 in somewhere around 800- 1000. Using treadmill exercise for what otherwise may take a very long time and may not end up successfully is a great step in medical discoveries. It is amazing what mere routines that come naturally for most of us can actually do.

This article is signed by Miki, writer for RunReviews.

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For those who don’t have that much time for daily runs, the treadmill comes in very handy. You can start your workout as soon as you get home, not worrying for the dull weather or the inaccessibility of a proper running surface. All its benefits make the treadmill a must have for busy runners but it also has its share of disadvantages.

Firstly, what’s great about the treadmill is that anytime you want, you can have a clear and precise vision on your speed, the number of steps and the expended calories. Also, it enables precise calculation of slope and also its adjustment. You can constantly be aware of the energy expended. There are treadmills with additional programs such as heart rate monitors, but they are a bit more expensive. Anyway, keep in mind that if you’re buying yourself a treadmill, you mustn’t get miserly.

Secondly, treadmills have a great asset: they provide a milder impact through the shock absorption feature. This way, the ankles, the back and the knees are better protected unlike running on an ordinary surface. Another advantage is familiarity and security of the space where you workout. There are many runners who don’t wish to join a gym program or who don’t want to take risks with uneven surfaces or disagreeable weather conditions. For these runners, a personal treadmill is the best available option.

In addition, the treadmill keeps your motivation active. You may watch some television or maybe read something. It will take your mind away from the treadmill routine.

On the other hand, there are disadvantages that you may encounter. For one thing, lacking care in usage will lead to injury, so make sure you use it properly. The costs are significantly higher than running outdoors, including possible repair. It takes up a lot of space and can make undesirable sounds if some of the parts are not working properly. Note that if this does happen, you should make repair arrangements.

Motivation and satisfaction are very important. It may not be a good idea to purchase a treadmill if your needs concern getting away from the familiar space. If new surroundings are what you need, you should head to natural environments. It happens often for runners to lose interest in the monotonous rhythm of the treadmill, so this is something to take into account when deciding your future running surface.

Another risk is to grow some sort of incompatibility to outdoor running. After running on the safe smooth surface of a treadmill, it may be difficult to adjust to the potential rocks and tree roots.

The truth is that either running surface has its advantages and disadvantages. It’s up to each of you to make the decision that fits best.

This article is signed by Miki, writer for RunReviews.

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If you are off to buying a treadmill, you should know that you are facing a quite easy-to-do job. The world of sports faces a thriving evolution, making it easy for anyone to start an energetic healthy life.

It is the case of treadmills. These machines that enable your daily workout, regardless of the weather or spare time, represent an amazing invention. And since spare time really is a great issue for many runners out there, the best way to get up on one of these is to have a personal treadmill. Purchasing one is not a tough job, but choosing is.

Firstly, you should consider the available amount of money. If you are buying yourself a treadmill, cheapness is not an alternative. You should get ready for somewhere between 1000$ and 3000$. Money is important and so are some other details that basically are the key criteria when buying a treadmill: the available space in your house, the type of motor you’re going for and additions you may want, such as heart rate device or additional programs.

The second thing you should consider is the motor. It is the most essential aspect of the treadmill. You already know that this machine bears two motors: one for the belt and the other to manipulate the bed for inclines. As far as the belt motor goes, make sure it has at least 1.5 horsepower. You may fall in the trap of “more horsepower, better performance” but it is not always the case. What you should take into account is continuous duty and not maximum power.

Thirdly, the belt is equally important. What you’re looking for is a comfortable belt which should be somewhere between minimum 48″ long and 16″ wide. Also, the running bed should be able to absorb shock and shouldn’t move around every time you strike. You need stability, and as far as stability goes make sure the treadmill remains immobile. Also, you need an easy-to-use control device. It must be easy to access and use.

In addition, don’t forget to arrange some trial sessions. It is recommended to try out several treadmills, before your last word. Sports shops enable the possibility of checking out the treadmill before purchase, so don’t think twice about it.

You should be very clear with what you are looking for, make a list with potential treadmills that meet your requirements and see which one fits best. Once you have it in your home, you are off to a quest of workout programs. Luckily, the offer is generous and you will definitely find the program that best suits your needs.

This article is signed by Miki, writer for RunReviews.

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This is a real issue. Most people live in apartments that are not on ground level and have downstairs neighbors who may be very disturbed by the noise and vibrations produced by treadmills.

This is a big dilemma: we have to respect our downstairs neighbors but at the same time we have to continue our training.

One of the first solutions we propose is to talk to your neighbors and find what their daily schedule is. You can train while they are not at home. Maybe they have a room they don’t use so you can move the treadmill over that room.

Another solution is you can go to a fitness stores and buy a thick, rubber mat. Put it under your treadmill and this should decrease the vibrations considerably. You can also try a standing mat covered by plywood. The main idea is to use the absorbance and elasticity of a mat to reduce the vibrations and noise.

A different approach is to change your workouts. It may not be the solution you are looking for but it could work. For example if you prefer running you could switch to walking but with a very high incline. This will workout the body as much as a running session.

These are pretty much the solutions we have for you. If you found a different solution please leave a comment to this post so we can all read it and find inspiration.

If you read this post to the end it means that you try to find a solution to this inconvenience and continue your training. It is encouraging you didn’t use this as an excuse and quit. You are on the right way

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Treadmill accessories are as important as the treadmill itself. Here are some suggestions of accessories and their functions:

1.First of all, you need a carpet under your treadmill. Take this seriously if you want to protect the floor and dampen noise and vibration.

2.Then you need a treadmill cleaning kit for proper maintenance of your treadmill. Usually, this is included in the initial treadmill pack, but not always.

3.You can buy books, video programs and DVDs with treadmill workouts&exercises if you want professional trainer advice and suggestions.

4.To protect your treadmill from excessive dirt and to keep it in a good shape, buy a treadmill cover. You can choose between a cover for folding treadmill or a cover for non folding treadmill.

5. You can buy a cardio caddy which will help you keep your belongings within reach. You can find models adapted to your needs: to hold the water bottle, the TV remote, the keys or the towel.

6. A lubrication kit is also very useful, as it helps you preserve the motor of your treadmill as new.

Our most useful tip we want to share with you is to always have at hand tools for small repairs you can do yourself. This will save you some good money and time.

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Even if treadmills are one of the best training machines they are not the cheapest. Before buying a new treadmill many ask themselves questions like:”How much should I spend on a good treadmill?”

An entry level machine is under $1,000 while a medium treadmill costs around $2,000. If you have $1,500 -$2,000 to spend on a treadmill you will get a good, solid machine that will last for a good period of time.

If you are a 350 lbs person and you want to buy a new treadmill, another question may be: if the models you can afford have a maximum user weight of 300 lbs, will these treadmills support you?

If you just plan to do walking workouts and you will not use it intensively the treadmill will hold up. You will need though to have extra care of the machine and not exaggerate with the usage, but the answer is yes. The treadmill will wear out sooner than specified in the specs and may require maintenance more frequently but it will keep up with you.

Plus, after a few months of training you will reach those 300 lbs and you will not have to worry anymore.

And another classic question is: From where should I buy my treadmill?

We don’t know what the best place to buy a treadmill is in your area. If you know exactly what you want the best place to go is an online store. If you don’t know exactly what may suit you, read some treadmill reviews and visit a dealer.

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Step 1 is when you bought a treadmill and installed it in your home. Congratulations for your decision! Now let’s move on to the next steps, how to use it effectively and correctly:

1. Expect to feel disoriented and remember it usually takes time to get accustomed to anything that is new. You may feel dizzy when you step off and your body will start wondering why the ground suddenly stopped moving. Don’t worry – it’s normal.

2. Start with gentle walking and only if you cannot do without you can make use of the handrails. But don’t make it a habit, as it is only meant for beginners.

3. Try to stay in the centre of the belt, look straight ahead, don’t lose your balance and don’t stumble off the side or back. Avoid reading or talking on the phone.

4. You may listen to some music instead. This will help you relax even more and you can choose the music based on your walking rhythm.

5. Never walk or run barefoot. Always wear a good pair of walking shoes during your treadmill workouts.

6. Try varying your workout style, as a constant pattern could result to be boring.

7. Change the incline setting at regular intervals.

8. Maintain a correct running posture and don’t try to cheat.

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Last week we launched a new section on our blog dedicated to Most Influential Runners. The runners you’ll see on this list are only some of all those who deserve recognition for their inspirational lives.

Through our journey to create this website we have had the chance to discover amazing runners. Some of these runners have become dear friends of ours and they all have our respect and appreciation for making running one of the most desired pleasures in the world.

We started this project with the intention of spreading the word about the amazing people we’ve got the chance to discover and meet so far. But they are so many we didn’t know how to choose who should be on the list and who not. In the end we decided to dedicate this section to all those who from out point of view have had a tremendous influence on other people’s lives.

Through our blog we want to make their voice a little louder and tell the world that they’ve proven everything is possible (or nothing is impossible).

So, if you know someone that should be on this list just send us an email. And if you want to spread the word about some amazing runners, use the Most Influential Runners support Badge you can take from here.

Thank you all for your example and positive influence!

Keep running!
RunReviews team supports you!

PS: Check also the 101 Running Tips section.