A treadmill is a great way to get your running in regardless of the weather outside. Before you hop on your treadmill and get running, here are five tips to help you get the most out of your running experience.
1. Wear good running shoes. Many people assume that because you are running inside on a platform that the quality of your shoes is not as important. You may be tempted to throw on any pair of shoes and run on the treadmill. This is not a good idea and it is how you will develop an injury. Treadmill running surfaces are hard and they don’t give as other surfaces do.
2. When you run inside, your running form is going to be more restricted, as opposed to running outside. This is why you want to have a good pair of running shoes. Find out what your foot type is and purchase shoes accordingly. Your treadmill performance will be more pleasant and you won’t come out injured.
3. Try to place your treadmill in a good location. It can be boring running on a treadmill which is stuck in the basement or out in the garage. See if you can strategically place your treadmill where you can see outside or even watch TV. Natural light will help you focus more on your running as well. The light will make you feel more alert and motivated to run for longer. Watching your favorite show or listening to music while running is a great way to pass the time. Studies have shown that people work out harder and for longer time periods when listening to music.
4. Increase the incline on your treadmill. When you run on a flat treadmill, if can feel as though you are running downhill. This can be very hard on your muscles and joints. By increasing the incline to level two, it simulates a more natural running position. This is much better for your body and provides you with the energy to run longer and harder.
5. Run with your arms free. Many runners find themselves leaning forward to grab the bars when running. Unfortunately, what this does is reduce your workout efforts and makes you run using bad form. This can cause injury and bad habits when you go out onto the road. Always stand upright and tilt your body forwards at a slight angle. Make sure you keep your arms bent at the elbows and have your hands relaxed.
Running on a treadmill has very specific and powerful benefits. Follow these five tips and your treadmill running experience is sure to be everything you want it to be. You’ll lose weight, get in shape and enjoy the convenience of treadmill running anytime of the year.
How Many Calories do You Burn When Running?
When it comes to the different forms of exercise, there are very few routines which can beat running, when it applies to burning calories. Running is an excellent way of improving your cardiovascular health and burning a huge amount of calories.
How do you find out how many calories you burn while running? There is a simple formula you can use to determine this.
Everyone is different and this is very true when it comes to burning calories. There are a number of factors you must take into account.
These factors include:
- What your current weight is
- How fast you run
- The distance you cover while running
Most formulas use one mile to base their measurements on. We will use that too, for ease of comparison. Keep in mind that the further you run, the more energy you will use to continue running. So the calories burnt will in fact snowball, the longer you continue running. Other things to keep in mind are where you are running and the weather. If you are running uphill in windy weather you will exert more energy and calories than running in mild, spring weather on a flat surface. Running at home on a treadmill will also burn a different amount of calories.
The basic formula which you will use to determine how many calories you burn per mile is as follows:
Multiply your weight by .75
Example: If you weigh 130 pounds multiply 130 x .75 which equals 97.5 calories burnt per mile.
This amount is only going to be an average. By training harder, faster and over more difficult terrain you will burn more calories.
Most runners will run one mile in ten minutes. So running six miles per hour will amount to a calorie burn of 585 calories per hour.
Other forms of exercise will have different results.
Walking is a good way to ease yourself into running. If you start off by running and walking and attempt to do 3 miles per hour you can burn up to 207 calories per hour. Swimming will burn you 236 per hour, all of these results are based on a 130 pound person. Riding on a stationary bike for one hour will burn 413 calories at a moderate speed. The same 130 pound person doing aerobics for one hour will burn 354 calories.
The heavier you weigh the faster you will burn calories. This is simply due to the fact that it takes more energy to do the same amount of exercise. Building muscle helps you to burn calories more quickly. Building muscle requires more energy from your muscles and helps your metabolism to increase. So adding some form of weight lifting into your running schedule will produce results faster.
If you are a new runner, then start out small. The best way to start is by combining walking with running for one to two miles at first. Try running for 10 minutes then walking for 10 minutes. Gradually increase the amount of running time and decrease your walking time. This is also going to help you prevent any injuries, no-one wants to suffer from muscle sprains and tears. These injuries can put you out of action for weeks at a time. Sitting on the couch is not going to burn calories for you. As you feel more comfortable running, you want to increase your intensity level and distance. This way you will burn more calories per mile.
Running is a really excellent method for burning calories. Plan your exercise plan and listen to what your body is telling you. Do all of this on a consistent basis and before you know it you will be burning more calories and losing weight, along with becoming more healthy in the process.