The treadmill is an excellent piece of gym equipment for improving CV fitness, aiding weight loss and improving running performance.
This is especially true during the winter months, when running outside in the evenings can be both hazardous and dangerous due to the weather conditions and the obvious darkness.
Using a treadmill is a great alternative to running outside, not only allowing a good level of training to take place in the hours of darkness and inclement weather, but also providing a much less high impact running surface for injury recovery.
However, there is one piece of advice to anyone using a treadmill, whether frequently or seldom, for improving running or for general cardio-vascular training: always increase the gradient to at least 1.0%. Ideally, the gradient should be 1.5% or 2.0%, but any increase in gradient is good, as long as it is NEVER 0.0%.
Increasing the gradient to around 1.5% makes running on a treadmill much more similar to running on the flat outdoors. Running at 0% gradient is more like running slightly downhill outside and is therefore not conducive to either improving running performance or maximum CV enhancement.
Despite many “runners” claiming treadmills are to be avoided by serious running enthusiasts, I disagree strongly. I have used treadmills extensively to train for numerous civilian and military courses and events, and have always done very well. Just remember that the gradient should always be increased to around 1.5% for truly beneficial training.
All modern gyms will have treadmills but if you’re not a gym goer and you have the space you can always look into the possibility of buying one. Prices do vary quite dramatically as does the quality. We recommend the York T501 Treadmill which is a mid range priced model and should provide you with everything you need to help improve and maintain CV fitness.
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Hi Sean
Just found your website which is excellent and your book will be on my Christmas list.
I am an ex bootneck now 52 now involved as a coach and paramedic for the Bath City ABA boxing club. I think your book will be an excellent resource to keep the fitness training varied and interesting.
Best of luck with the business
Jeff White