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 TREADMILL WORKOUTS: STRENGTHS AND SHORTCOMINGS






Treadmill workouts have always been a go-to for people looking for a straightforward, dependable way to get their cardio in. They're simple to use, easy to control, and deliver a consistent workout regardless of the weather outside. But like any routine, they come with their own perks and pitfalls.

How Treadmill Training Works

Research shows that treadmill sessions can significantly improve heart health, aid in weight loss, and enhance endurance. For older adults, these have been linked to better balance and improved walking. Plus, treadmill workouts are a proven tool in stroke recovery, enhancing both aerobic fitness and walking ability. If you want to improve your cardiorespiratory health—which is a huge factor in long-term wellness—treadmill running is one of the most reliable ways to do it.

Not into running? Try the 12-3-30 workout: walking at a 12% incline for 30 minutes at 3 mph. It delivers many of the same metabolic benefits as running but with less stress on your joints. It's a solid choice for results without pounding your knees.

Why Treadmills Are Popular

The biggest draw is control. The treadmill's cushioned, flat surface is gentle on joints, making it perfect for nursing an injury or avoiding uneven outdoor terrain. You can customize your speed, incline, and workout length to fit your goals, and track your heart rate and calories burned in real time. Switching between intervals or steady-state runs is easy, and you don't have to deal with rain, snow, or busy sidewalks.

Making Your Treadmill Workout More Effective

To keep your treadmill workouts fresh and push your progress further, try mixing up the pace with interval training—alternate sprint bursts with slower recovery periods to boost calorie burn and endurance. Use the incline feature to simulate hills, which helps engage different muscles and ramps up intensity without extra speed. Vary the incline and speed often for best results. Incorporating forward and backward walking, or light side shuffles, can target stabilizing muscles you might otherwise miss. Also, avoid holding on to the handrests to engage more muscles. Don't forget to focus on good form—engage your core and keep your posture tall to get the most from each step. 

And if you're up for it, consider adding strength exercises during breaks, such as lunges, push-ups, pull-ups, and the farmer's carry, to build overall fitness.

The Limits of Treadmill Workouts

That said, treadmill workouts can feel monotonous, and some people lose steam without the changing scenery. Running indoors slightly alters your stride and muscle use compared to outdoor running. Without natural elements like hills, wind, or uneven surfaces, you miss out on some balance work and energy challenges. Plus, treadmills can be pricey, take up space, and aren't always accessible.

The Takeaway—and What's Next

Treadmill workouts offer a flexible, effective way to boost fitness and aid recovery, especially when you want a low-impact, weather-proof option. But they're just one piece of the puzzle. For the best results, combine treadmill training with outdoor runs to get the full range of benefits.

Want to squeeze every bit of value from your treadmill time? A ProTime-Fitness coach can craft a personalized plan that keeps you motivated and helps you hit your goals, whether on the treadmill or beyond. Visit ProTime-Fitness.org to connect with a coach and elevate your workouts.


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