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.
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!