Running on a treadmill: how to start? Discover its drawbacks, benefits and effects.

Is it cold, rainy, snowy, dark or are there other “acts of nature” outside that effectively discourage you from staying in good shape? You do not have to leave home to give it your all - covering a few, or perhaps even more than a dozen kilometres (without leaving your room!). You may ask, how is that even possible? All you need is the right treadmill, which will allow you to complete a full workout “under a roof”.

Check what is worth knowing about this type of equipment, what results running on a treadmill can bring and, above all, whether this kind of activity can help you lose weight. Welcome to another SMMASH guide!

Treadmill running - what does this kind of training involve?

But before we get into the details, it is time for a quick introduction. In general, treadmills can be divided into 2 specific types:

Electric, which, as the name suggests, are powered by electricity. The principle is simple: you switch it on, set the speed and start running on the moving belt.
Manual, where the belt you run on is powered by the force of your muscles.

This type of equipment can be fitted with various additional features. The most popular include the ability to adjust the belt speed and the incline level. Of course, most of them also feature clear displays that provide information about speed, distance covered, pace and even calories burned.

How do you run on a treadmill?

From a technical point of view, this kind of activity is not very different from regular running.

If you are just starting out, focus on shorter training sessions (15–30 minutes) that will help your body get used to this kind of effort. With each new workout, gradually but consistently increase not only the duration, but also the speed.

What effects does treadmill running have? Is it healthy?

Just like traditional running, running on a treadmill has a positive effect on building fitness and endurance, strengthening muscles, improving running pace and, of course, it can support the process of getting rid of excess kilos. As you can see, it is certainly healthy.

However, as with any other discipline, moderation is important here too - by adjusting the frequency and intensity to your actual capabilities.

How long should you run on a treadmill to lose weight?

If the main goal of your effort is to burn body fat and, as a result, get rid of extra kilos, you need to remember one rule. Whether and how many kilos you manage to lose is not determined by training alone, but above all by the balance between the calories you consume and the calories you burn. Put simply: to lose weight, you need to maintain a slight calorie deficit.

Calorie needs depend, among other things, on your weight, height, age and lifestyle. That is why there is no single clear answer in this case. If you move little during the day and at the same time eat quite a lot, your training sessions will probably need to last longer.

Running on a treadmill - drawbacks and benefits

This type of activity “in itself” is definitely a positive thing. It helps you look after your fitness, improves health and overall performance, and also gives you a boost of dopamine.

However, when it comes to the treadmill itself, one of its main strengths is above all convenience. Not only can you run on a treadmill practically whenever you want (regardless of the time of year, weather conditions and so on), but you can also, in a way “on the side”, do other things at the same time (read a book, watch television, browse social media and more).

An important aspect is also flexibility. If you have an electric treadmill with incline adjustment, you can easily imitate not only regular runs, but also feel as if you were taking part in a mountain race. It is also an ideal solution for advanced runners, who can adjust the intensity to their current training plan.

And what about the drawbacks? There is no point pretending otherwise. Despite its many strengths, it is worth remembering that this kind of activity will never replace real running 100%, the kind you can experience outdoors or on a track. A treadmill is great, but it still “only” imitates the conditions that await you during classic runs.

Running on a treadmill or outdoors – which is better?

Choosing a treadmill is a good option if you want to train in controlled conditions and not worry about changing weather. Outdoor training (on asphalt, pavement, a classic running track or simply in the field), on the other hand, helps you prepare better, for example, for races.

Both options have their devoted supporters as well as their opponents. In our opinion, it is worth testing every approach and then forming your own view.

What clothing is suitable for a treadmill?

In indoor spaces where this type of sports equipment is found, the temperature is usually optimal, which encourages the whole body to warm up and sweat. That is why, when choosing clothes, it is worth making sure they are not only comfortable, but also able to wick away excess moisture efficiently.

For indoor running, short shorts or running leggings work perfectly, as do tank tops or sleeveless tops. We probably do not need to add that you can find all of them in our shop, right ;)?