Good morning! ….or afternoon …or evening!
To those of you that are runners or walkers, do you ever run or walk on a treadmill? I know some of you are thinking, “heck no….I wouldn’t be caught dead on a dreadmill”!! The truth is; they can be pretty boring, but they can also be very useful.
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I’m definitely a treadmill runner and I am constantly coming up with ways to keep my treadmill runs interesting, so that I don’t feel like a hamster on a wheel.
The main reason that treadmills are my go-to workout tool is that I love to run, but I pretty much want the conditions to be perfect. I love running outside…only when it’s cloudy, still with no wind and in the 60′s.
I’ve compiled some facts, regarding treadmill running to share. They are mostly questions that I’ve had along the way and either by researching or experience, figured the answer out.
Training for races on the treadmill- I’m going to be very honest, treadmill running is MUCH easier than road racing and if you’re planning a road race the majority of your training should be on the road. Having said that, treadmills can also really be an asset when it comes to training. Treadmills enable you to set any pace you’d like, which makes it a very useful tool to help you increase endurance and speed.
Running on the treadmill is constant and there is no dealing with wind or slight inclines on the road. On a treadmill, you also are being moved along by a belt, so you aren’t really doing all of the work. If you are training for a race and using a treadmill, your best bet is to set the treadmill at about a 1-1.5% incline and incorporate hill runs into your training plan.
Faster running with no incline or slower with a steeper incline- According to my Runner’s World magazine, it’s best to do both. The steeper incline is good for building strength and the faster pace on a flat surface is good for building speed and endurance. Adjusting the speed and incline during a workout will help to better reflect road running.
Burning calories on the treadmill- When I’m on machines at the gym, I always wonder how accurate the calorie counters are. After looking into this, I came to the conclusion that they really aren’t all that accurate and sometimes overestimate the amount of calories burned by 15 to 20%. You may enter your age and weight into the cardio machine and assume it’s pretty accurate, but the machine is not taking into account your body fat percentage and running efficiency.
A person with a lower body fat percentage and higher muscle mass is going to burn more calories than another person at the same weight but higher body fat. Also, the more efficient your running, the lower amount of calories you will burn. Beginners typically burn more calories because they are expending more energy, maybe from side-to-side movements or bouncing up and down; unlike a more experienced runner with an efficient stride.
To estimate about how many total calories versus net calories you are able to burn per mile, use this simple calculator from Runner’s World magazine.
For running: (5 mph and higher): *Total calories burned per mile = .75 x body weight (in pounds)
An example of calculating calories burned per mile for someone weighing 130 pounds….. 130 x .75 = 97.50
*Total calories burned is also including the number of calories you would burn anyway, even at rest.
*Net calories burned per mile = .63 x body weight (in pounds)
130 x .63 = 81.90
*Net calories is an estimate amount of calories you are burning per mile by actually running.
For walking: (3-4 mph): *Total calories burned per mile = .53 x body weight (in pounds) An example of calculating calories burned per mile for someone of 130 pounds….. 130 x .53 = 68.90 *Total calories burned is also including the number of calories you would burn anyway, even at rest.
*Net calories burned per mile = .30 x body weight (in pounds) 130 x .30 = 39 *Net calories is an estimate amount of calories you are burning per mile by actually running.
So you are more than likely burning about 81.90 calories per mile from the act of running. Again this is just an estimate and also doesn’t take into account body fat percentage or running efficiency.
Kick up the incline to burn even more calories!!
Something to think about……
So what are your thoughts on treadmill running?
Would you rather run outside or on the treadmill?
Have you ever trained for a race primarily using the treadmill?
Have a great Thursday and don’t forget to enter my carrot cake Vita Top giveaway!! You can enter every day through Friday.
Also, don’t forget to complete the Healthy sELF challenge today of 100 burpees!
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I like to joke and call the treadmill the “dreadmill”
haha. I still use it quite frequently, though, especially during this time of year. I am a cold hater, so the idea of walking or running in frigid temperatures is even more unappealing than walking on the treadmill. I try to keep things as interesting as possible by listening to my Ipod or watching TV.
Thanks for sharing that calorie-burning calculator. I always knew that the estimations on the treadmill were a bit far-fetched, so it is nice to have an idea of how many calories I actually burn during my walks and runs.
Hannah @ CleanEatingVeggieGirl WIAW: February 6, 2013
As much as I gripe about the treadmill, I definitely appreciate having access to one. Given my druthers, I’d definitely prefer to walk outside, but I’m the same as you when it comes to being outdoors – the conditions basically have to be perfect. I live in a place where it’s pretty much freezing 6 months out of the year, so being able get some daily movement in thanks to the treadmill is always nice.
Amanda @ .running with spoons. . thinking out loud #18 .
The older I’ve become, the more of a wuss I am about running outside in the dead of winter. The treadmill to the rescue! I’ve been consistently running on a treadmill for the past month and a half, and while I’m definitely looking forward to the day when the ice melts, I don’t mind the treadmill too much. I like changing up my pace and challenging myself a bit (I’m not as good about doing that when I’m outside) . . . or zoning out to the television.
Michelle @ Eat Move Balance Mouth-Watering Baked Halibut
I quite like the treadmill in a weird sort of way – if i want a nice outdoor run in the sun then yeh definitely outside i go but in the UK we dont get weather like that a lot.
I love using the treadmill for steep incline walks where I know that I can have a good incline for my whole hours workout and in the mean time catch up on some TV!
Lift, Sleep, Eat Popping my Kabocha Cherry.
If I am walking I definetly prefer to be outside! I have treadmill ADD and if I am walking i wont even last a minute. But I dont mind running on the treadmill if it is a 20-30 minute run.
Nicola Madore Recipe Review – Red Thai Coconut Soup and Homemade Mouthwash
I have a treadmill & I’m so grateful for it! When we lived in Texas I only ran outside, but it was a rude awakening when we moved to Iowa! There is no way I will brave the outdoors in negative 20 degree wind chills!
Jess *Almost* Wordless Wednesday
Yes, treadmills can make life a little more convenient!
I definitely refer to the treadmill as the “dreadmill” but despite it’s name, I use it on a regular basis- especially during the colder fall and winter months
I prefer running outside but I also prefer warmer weather… So if it’s too cold or raining you betcha I’ll switch my run to inside. I haven’t tried too many interval workouts on the treadmill, but that’s a great point since you can control the speed!
Allison @ Life’s a Bowl [Sleep] Infographics
Hi Kim
Thank you for revealing how you work out the calories burnt by walking/running on a treadmill. I personally as others above, have said, only use a treadmill, because of the safety factor. I believe the treadmill is good for fitness for women my age, as we can adjust the speed to suit. It does get a bit boring, but I hear Purdue University have put a program together, to enable a person to read as they are “treadmilling” That may take the boredom out of it, if it ever becomes a reality.
Thanks for a great article
Roberta
Roberta How Are The Words Treadmill and Weight Loss Synonymous?