GREAT BENEFITS OF
Treadmill running is not the same as running on the road , but treadmill running can be an effective training tool , especially when running outdoors is not possible , or not recommended , and there are some great benefits to running on the treadmill .
1 . Helps to Improve Running Form
Researchers discovered in the late ’ 90s that runners have reduced stride lengths and higher stride frequencies on a treadmill , as compared with normal running , due to the treadmill surface feeling slightly less stable than the ground . However , this is a good thing , as it can actually help improve your form and reduce impact forces on your body .
2 . Convenient , Safe and Efficient
Treadmill running allows you to focus on your workout without concerns about weather , darkness , wet surfaces , safety , or the aches and pains that can develop from running on cold , tense muscles . When you run in the cold , it takes longer for the body to warm up , and if the running surface is wet and slippery , it can compromise your form and create muscular tight spots . You expend a lot more energy on challenging weather days , and the treadmill allows you to invest your energy where it counts , plus your body will recover quicker after an easy treadmill run than with an easy run outdoors in poor weather . Using a treadmill thus lowers your risk of missing workouts due to weather issues and darkness , as you can get in your workout anytime .
What You Need to
3 . Simulating racecourses
Adjusting the incline on a treadmill allows you to simulate the exact ups and downs of a race you ’ re training for . Some treadmills even allow you to pre-load real course profiles , and then they automatically adjust the incline to follow the race course . You can even elevate the back of your treadmill to simulate downhill running .
Top Treadmill Workouts
You can train mostly on a treadmill , but you ’ ll have to make a few tweaks . For starters , set the incline to one percent to account for the lack of wind resistance , and you can vary between one and three percent incline to ensure different usage of running muscles , to get a more balanced workout , and avoid overusing the same muscles or developing biomechanical issues . The slower uphill workouts build strength and power , while faster , flat workouts build stamina , endurance and foot speed . Better yet , keep adjusting both speed and incline during your workouts , to simulate the changing terrain of an outdoor run .
Getting equipped to run on Zwift is easy . Hop on any treadmill , grab a Zwift-compatible device , and a cadence tracker . And if you have a Bluetooth-enabled treadmill , it ’ s even easier .
1 . Zwift is compatible with all treadmills . Most Zwifters use standard / classic treadmills , and a growing number are using smart treadmills that connect directly to Zwift .
2 . If you ’ re using a classic treadmill , you ’ ll need a cadence tracker . These lightweight devices broadcast your speed , distance , and cadence . Zwift displays this data in-game . The Zwift RunPod is optimized for Zwift , and available to buy here . Have a smart treadmill ? Cadence trackers aren ’ t mandatory , but they ’ re nice to have . More info Watch our video .
3 . Zwift is also compatible with many , if not most , devices . You can use an iPhone , iPad , Apple TV , Mac or PC , or an Android device like a Samsung phone or Google Tablet .
4 . The iPad is the most popular option , but if you want the most immersive experience , a TV is the best option . Apple TV is a great solution . If you ’ re an Android user , you can broadcast any Android device to your TV using Chromecast , which is one of the least expensive ways to upgrade your run .
5 . That ’ s all you need to know about running on Zwift . Check out Zwift . com / run for more info . Have fun !