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TIPS FOR TREADMILL RUNNING
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January 17, 2006
TIPS FOR TREADMILL RUNNING

No matter how much I dislike talking about tips, I have to do it now because there is no time to write a manual for treadmill running. I'll do it later as a separate chapter for one of the planned books. For now I would like to pretend that it is a short version of it. We prepared a video clip with Severin for our Wednesday's Video presentation, which, together with this article, will give you some insight into treadmill running.

As I mentioned before, treadmill running is a good tool for use in bad weather, dangerous outside conditions, lack of time to get to a comfortable place for running, etc. All these factors force us to run on a treadmill. Certainly it is not the same as running outdoors, which I personally prefer, but I live in Florida and my advice to run outside would sound ridiculous to many. We have had some heated debates with our readers about differences between treadmill and overground running. I still adhere to the same opinion that running technique for treadmill running is not the same from the point of view of biomechanics, but this article is not a continuation of that discussion. Here I want to discuss how to make treadmill running comparable to over ground running while lowering the risk of injuries.

The same laws of physics apply on the treadmill as they do during over ground running. Gravity could be your friend or your "enemy", because gravity doesn't change the way it works; we must therefore alter our technique in order to adapt to the new environment.

These errors in treadmill running are discussed in the Pose Method of Running book and in some articles on the website. The same mistakes and errors can cause our injuries. So below is the short version of the manual for treadmill running, or simply tips.
  1. Do not move your feet (legs) forward. By doing this you are creating the braking force on the body similar to heel striking on over ground running by extending your time of support. This extended period of support allows the shock of landing to be absorbed by your entire body, leading to injury. Since in treadmill running you are being moved by the belt, your foot extended far ahead of the body creates a conflicting braking force with the belt traveling in the opposite direction. During over ground running, the body is leaning, therefore your extended foot creates a braking force on the body, which is moving forward. To avoid this, we need to keep the feet under the body (GCM or hips), not ahead or behind it in order to swiftly change support from one phase to the next with minimal braking.
  2. Keep the body upright. Do not lean forward on the treadmill, it is not necessary because the belt of the treadmill is pulling our feet backward. Our task is to not allow our feet to stay on support for too long in order to avoid the danger of tripping over. Pull your feet from the belt before they are driven away by the belt.
  3. Pull your foot straight up under the hip as soon as your foot is under the body. There is a difference in our perception and the real picture of mechanics of the feet movement during the run, where the feet move in a circular trajectory. In the wrong running technique this circle has an oval form oriented in anterior-posterior direction. In the proper running technique this circle is close to the vertical line going through the support and the GCM.
  4. Make your treadmill inclination about 1 to 3 degrees to simulate the body leaning forward in the over ground running.



  5. Stay on the ball of the foot during contact with the belt (do not run on toes, simply keep body weight on the BOF). This is the point the body leaves from. This is the point of balance of the body and muscles of the body are involved in efficient work to keep it on the ground.
  6. Always keep your knees bent, do not straighten them yourself and do not allow the moving belt to straighten them either.
  7. Do not push-off, it doesn't make sense on the treadmill at all. First of all, the body doesn't move forward. Second, the treadmill's belt is moving backward. So, what is left for us is to move the feet from the running belt, and bring them under the body in order to place the next support foot.
  8. Our focus is to avoid getting injured by the running belt. To avoid this matter we have to keep our feet landing close to the vertical line going through the GCM and pull the foot from the belt with the time proportional to its velocity.
  9. Pull the feet from the belt with the minimum possible effort for the given speed. Remember that the running belt helps you to do it in two ways. The first is that the rhythm of pulling is dictated by the speed of the belt. The second is that the running belt propels your feet backward and upward according to the moving speed. We can use this to our advantage by precise synchronization of pulling our feet from the ground.
  10. Keep your feet and legs together nearer to the vertical line. There is no need to move them apart to get a "longer" stride length. The belt speed dictates our stride length, but our body (GCM) stays basically at the same place. So what is the reason to move our legs apart?
  11. Cadence in treadmill running plays an important role, because this is what we mostly operate with when we are increasing or reducing the belt's speed. It is much easier to keep high cadence in treadmill running, if you fulfill all the requirements mentioned above.
  12. Use the same thin soled shoes in treadmill running. You can run barefoot, if you have a treadmill at home. In most gyms barefoot running is prohibited.
  13. Warm-up is necessary before running on the treadmill. It could be of any length and speed you are comfortable with, but certainly it is slower than your workout. The goal of the warm up is to pick up cardio-respiratory systems to the necessary level and tune up the perception of your running technique. Running drills could be done in place even before the treadmill running
  14. Cool down is another important part of a training session to slow down all physiological and psychological functions to the normal level. It may be 5-10 minutes of slow running, but with the usual cadence of about 180 spm. If it is necessary, you may do strength or flexibility exercises to help restore muscle strength and relaxation.
  15. Videotape your running on the treadmill to see how good you are performing as compared to the described standard. It is an easy procedure. Place the camera on on a tripod perpendicular to the treadmill at about the chest level so that your entire body is in the frame. Videotape the whole run or just a portion of it. In the frame by frame analysis, see where your feet are landing, how long your foot stays on the belt (3 - 5 frames on standard cameras is normal), how far your feet are behind the body, and where your foot is in relation to your hip during the contact with the belt.
  16. Keep the same running technique as in over ground running, continue to lean with the body (use incline of 1 - 3 degrees for this).
I hope this guide will help you successfully adjust your technique to treadmill running.

Dr.Romanov



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Comments

Hi,

I run for about 20 mins 4 times a week on my treadmill. But am not loosing any wieght, although am contolling my diet also.

Please let me know for how long can i Run on a treadmill in a day?

Posted by: Ruchika at February 22, 2007 04:36 AM

I just started working out and noticed that after running on the treadmill I am extremely dizzy when I step off of it. While I'm on it I feel fine. I start off with 10 minutes of warmup and 10 minutes of cooldown but as soon as I step off I'm extremely dizzy. Any idea as to why and how to avoid it?

Posted by: Heather at October 16, 2006 11:37 AM

Josie,
Your pain is coming from active landing and pushing with the foot into the ground. It is a combination of high impact and overloading of your joints. You need to learn a soft landing and pull foot from the ground instead of pushing.
Dr.Romanov

Posted by: DrRomanov at March 22, 2006 11:12 AM

I run everyday for 20 min on the treadmill. The balls of my feet are extremely painful. I run at a 5 lift at 5.5 miles per hour.

If I wear flat shoes, I can't even walk 1 block w/o extreme pain. What should I do?

PS I just had bunions removed on both feet about 3 months ago and all is well there, however I had this problem prior to that and thought it might help, but it didn't.

Posted by: Josie at March 20, 2006 04:44 PM

Nothing good dear Brenda. You have to keep balance by yourself.
Dr.Romanov

Posted by: Dr.Romanov at February 16, 2006 08:51 PM

What do you think about holding onto the hand rails while running

Posted by: Brenda at February 8, 2006 10:23 AM
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