Do you like running?
The idea of a half marathon or even a 5km walk can be enough for a new athlete to decide to stretch on the sofa. But setting goals for running or walking is not as hard as it seems. Every time but people join this challenge, as is proven by the remarkable increase in the number of participants in all kinds of races of different distances.
Studies have also confirmed that running is one of the best exercises to burn calories and strengthen your cardiovascular system. It can also help reduce the risk of diseases such as lung cancer and high blood pressure.
To be able to do long distances, follow the advice of the feelforfit exercise specialists:
Smooth start: If you are new to this activity, start by walking for ten minutes and then running for two or three more minutes; gradually increasing your running time while reducing your walking time. If you train on a treadmill, choose a program for running and walking and change the speed and incline of the terrain based on your abilities.
Week to week: When training over long distances, do not incorporate an increase of more than five percent distance per week. Extend the distance over a couple of consecutive weeks and then reduce the mileage. This altered training will help you recover from the new and longer distances.
Set yourself small goals: Setting short-term goals can mentally assist you in traveling great distances. The goals to be set when training on a treadmill can be as easy as “running until the time they make the announcements” or “walking at an increasing speed over three minutes;
Ends certain stretching: The best stretches are those that are done after running, when the muscles are warm and you can stretch a bit but. This helps runners to have more flexibility, thus making their future trainings more comfortable.
Now due to bad weather, many of our trainings are going to be carried out indoors. A part of whether these trainings are approximately entertaining (obviously for those who like to run or bike outdoors, doing it indoors is more than very reluctant), always and in all circumstances we have the question whether we work the same as if we train outdoors, the answer is not. If you focus only on running, it’s not exactly the same as running outdoors as running on a treadmill.
Running on tape implies:
Running on exactly the same contact surface: outdoors there are many surfaces (asphalt, track, sidewalks, grass, earth?), but if we run on tape, there is only one surface.
The rhythm is always and at all times exactly the same, if I want to move it I have to do it manually, and I do not have the freedom that I have in the free air to be able to change the rhythm in a certain instant or to extend the stride if in this way I wish it.
I go running and the tape passes under my feet, the technique is not the same as when I run outdoors. In the open air I have to do a little more care in each and every stride to move forward.
I have only scored three points although there are more, but they are enough to see that it is not exactly the same indoor and outdoor running. In addition to this there is something no less important:
On the tape, I can go completely flat and there is no sun or wind or rain to bother me.
And that when we run outdoors is not this way. It is therefore normal to consult if going on a treadmill is exactly the same as running outdoors, or, running on a treadmill, as I can do to further recreate outdoor situations.
The treadmill allows to increase or to reduce the rhythm but also to run in approximately inclination.
According to most specialists such as Jones A. et al. (nineteen hundred and ninety-six) and Minet Y también. et al. (two thousand and one), if we run on a treadmill and wish to have an equivalence to running outdoors, we should tilt the treadmill 1º. With what we already have a reference; the day we go to run in tape, if we want to recreate more or less what we would do outside, we are going to incline 1º the tape. The explanation is that not having to overcome the resistance of the air is simpler and that’s why we raise 1 point the inclination. In truth according to certain specialists the equivalence would be between 0?5-1?5º.
But as in everything, we find something that fails and forces us not to generalize:
Is it exactly the same to do five as ten kilometers inclining 1º the tape?
Is it exactly the same to run at five?km/h as to run at six?km/h?
Obviously not, so we should adjust our training to our peculiarities.
In order to do this, we can base ourselves on a formula that is very much in line with what we need:
Belt inclination ( percent ) = 0.250 * (speed in km/h)^2 / (runner weight (in kg)).
You can see that we take into consideration the speed at which we want to go and the weight of the runner.
Let’s say it’s a seventy kilogram runner and you want to train at a rate of twelve km/h:
0.250*12 *12/70= 0.51º That is, it would find its equivalence inclining the tape 0.5º.
Let’s do exactly the same case but raising the intensity, imagine that he is going to do a short training but instead of running at 12km/h he is going to do it at fifteen km/h.
0,250*15*15/70= 0,80º Here we see that the fact of increasing the speed also ?forces? us to raise something more the tape. Generally the tapes leave us an inclination of 0.5º each time so, in a case like this, we could do part of the training at 0.5º and the other at 1º.
You will see for yourselves that if you play with the formula and if you are heavier runners, you should put a lower inclination.
Think that if you run outdoors, if you do it slowly there is little resistance of the air and if you go faster the resistance increases, so it is also logical that if on the belt we want to increase the speed also raise the inclination of the belt.
In each and every way the inclination that we must apply is partially low. Here absolutely no one talks to you about inclining the tape four or 5º. Simply that if it’s bad weather you are forced to run a lot on tape, do not do it always and at all times at 0º. Depending on your rhythms and peculiarities you may have to tilt it from 0 to 1.5º but it will be worth it for when you return to run outdoors.