How to get in basketball shape on a treadmill

USA Basketball - Advanced Off-Court Training: Treadmill Workouts For Basketball Players

A standard treadmill is an excellent training tool for basketball players for two distinct reasons. One, a treadmill causes slightly less impact than running on the court. Two, it allows you to completely control the environment and specifically manipulate both speed and incline. We incorporate treadmill workouts throughout the year with our players. These workouts can be used with a single player or with your entire team!

Safety and proper use are a high priority when performing treadmill workouts. Please adhere to the following:

Getting on the Treadmill

Start by straddling the treadmill and holding the handrails. Place your feet on the frame of the treadmill, straddling the belt. While continuing to straddle, turn on the treadmill and increase to an appropriate speed for the warm-up (approximately 6.0 mph). Before you hop on the moving belt, continue to hold the handrails (either to the side or in front). Then one foot at a time, as if you were about to start running on the ground, get onto the treadmill and begin running. Once you feel in control and balanced, let go of the handrails and continue running.

Getting off the Treadmill

To dismount the moving belt, grab the handrails for support and jump off of the treadmill belt so that your feet land in the straddle position (same position you started in). You will do this every time you are “resting.”

As far as posture, try to run as normally as possible. Try to keep your waist about 8-10 inches from the cross bar and display panel to ensure you are centered on the belt. Stay focused straight ahead with your neck neutral (don’t look up or down). Avoid looking to the sides as that may cause you to drift and lose your sense of balance. Body placement is extremely important!

The following workouts are not set in stone. They simply provide a template to use. You have full freedom to manipulate both speed and incline to meet your specific needs.

Recommended Warm-Up and Cool Down

Here is a recommended warm-up and cool down. Please perform these before and after every treadmill workout. You may want to do the warm-up, dismount and stretch, and then begin the actual workout.

Warm-Up:

Cool Down:

Speed	Incline	Work Period	Rest Period
3. 0 mph / 4.8 kph	2 %	3:00

Treadmill Workouts

Workout #1: 10 – 10 – 10

Speed	Incline	Work Period	Rest Period
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16. 0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40
10.0 mph / 16.0 kph	10 %	:20	:40

Workout #2: Short Intervals (Repeat this entire sequence twice)

Speed	Incline	Work Period	Rest Period
8.0 mph / 12.8 kph	4 %	:20	:10
8. 0 mph / 12.8 kph	4 %	:20	:10
8.0 mph / 12.8 kph	4 %	:20	:10
8.0 mph / 12.8 kph	4 %	:20	:10
Straddle	Treadmill	Rest	1:00
8.0 mph / 12.8 kph	4 %	:20	:10
8.0 mph / 12.8 kph	4 %	:20	:10
8.0 mph / 12.8 kph	4 %	:20	:10
8.0 mph / 12.8 kph	4 %	:20	:10

Workout #3: Pyramid Runs 

Speed	Incline	Work Period	Rest Period
6. 0 mph / 9.6 kph	2 %	2:00	:15
7.0 mph / 11.2 kph	4 %	1:45	:15
7.5 mph / 12.0 kph	4 %	1:30	:30
8.0 mph / 12.8 kph	6 %	1:15	:45
8.5 mph / 13.6 kph	6 %	1:00	1:00
9.0 mph / 14.4 kph	8 %	:45	1:15
8.5 mph / 13.6 kph	6 %	1:00	1:00
8.0 mph / 12.8 kph	6 %	1:15	:45
7. 5 mph / 12.0 kph	4 %	1:30	:30
7.0 mph / 11.2 kph	4 %	1:45	:30
6.0 mph / 9.6 kph	2 %	2:00

Workout #4: 4 Quarters

Speed	Incline	Work Period	Rest Period	Quarter
10.0 mph / 16.0 kph	10 %	:20	:40	1st
10.0 mph / 16.0 kph	10 %	:20	:40	1st
10.0 mph / 16. 0 kph	10 %	:20	:40	1st
10.0 mph / 16.0 kph	10 %	:20	:40	1st
6.0 mph / 9.6 kph	2 %	Light jog	2:00
8.0 mph / 12.8 kph	8 %	:30	:30	2nd
8.0 mph / 12.8 kph	8 %	:30	:30	2nd
8.0 mph / 12.8 kph	8 %	:30	:30	2nd
8.0 mph / 12.8 kph	8 %	:30	:30	2nd
6. 0 mph / 9.6 kph	2 %	Light jog	2:00
10.0 mph / 16.0 kph	10 %	:20	:40	3rd
10.0 mph / 16.0 kph	10 %	:20	:40	3rd
10.0 mph / 16.0 kph	10 %	:20	:40	3rd
10.0 mph / 16.0 kph	10 %	:20	:40	3rd
6.0 mph / 9.6 kph	2 %	Light jog	2:00
8.0 mph / 12.8 kph	8 %	:30	:30	4th
8. 0 mph / 12.8 kph	8 %	:30	:30	4th
8.0 mph / 12.8 kph	8 %	:30	:30	4th
8.0 mph / 12.8 kph	8 %	:30	:30	4th

Organized Chaos Treadmill Workouts

Here are a few examples of what we call “organized chaos workouts.” The game of basketball involves highly intense effort of varying lengths followed by brief rest periods. The work and rest periods during an actual game are very sporadic… there is no pre-set pattern. Therefore, the following treadmill workouts have no official pattern which helps mimic the random demands of an actual game.

Organized Chaos Workout #1

Speed	Incline	Reps	Work Period	Rest Period
9. 0 mph / 14.4 kph	0 %	1	1:30	1:00
9.0 mph / 14.4 kph	10 %	1	:20	:20
12.0 mph / 19.3 kph	0 %	1	:20	:30
12.0 mph / 19.3 kph	10 %	1	:10	:30
8.0 mph / 12.8 kph	2 %	1	:30	1:00
12.0 mph / 19.3 kph	10 %	4	:10	:30
11.0 mph / 17.7 kph	0 %	3	:10	:10
11. 0 mph / 17.7 kph	10 %	4	:10	:30
9.0 mph / 14.4 kph	0 %	1	:30	1:00
10.5 mph / 16.9 kph	8 %	2	:20	:30
11.5 mph / 18.5 kph	5 %	2	:15	:30
12.0 mph / 19.3 kph	0 %	3	:10	:20

Organized Chaos Workout #2: Alternating Recovery

Speed	Incline	Reps	Work Period	Rest Period
9. 0 mph / 14.4 kph	10 %	1	:10	:30
9.0 mph / 14.4 kph	10 %	2	:10	:10
10.0 mph / 16.0 kph	10 %	1	:10	:20
10.0 mph / 16.0 kph	10 %	2	:10	:10
11.0 mph / 17.7 kph	10 %	1	:10	:20
12.0 mph / 14.4 kph	10 %	2	:10	:30
11.0 mph / 17.7 kph	10 %	1	:10	:20
10. 0 mph / 16.0 kph	10 %	2	:10	:30
10.0 mph / 16.0 kph	10 %	1	:10	:10
9.0 mph / 14.4 kph	10 %	2	:10	:30

Organized Chaos Workout #3: Alternating Incline

Speed	Incline	Reps	Work Period	Rest Period
10.0 mph / 16.0 kph	5 %	1	:30	:30
10.0 mph / 16.0 kph	6 %	1	:25	:25
10. 0 mph / 16.0 kph	7 %	1	:20	:20
10.0 mph / 16.0 kph	8 %	1	:15	:15
10.0 mph / 16.0 kph	9 %	2	:10	:30
10.0 mph / 16.0 kph	10 %	2	:10	:30
10.0 mph / 16.0 kph	9 %	2	:10	:30
10.0 mph / 16.0 kph	8 %	1	:15	:15
10.0 mph / 16.0 kph	7 %	1	:20	:20
10. 0 mph / 16.0 kph	6 %	1	:25	:25
10.0 mph / 16.0 kph	5 %	1	:30	:30

Get In Shape For Basketball With The Right Basketball Workout

Basketball players tend to rely on run-of-the mill sprints, suicides or distance running for their workouts. But a basketball workout can be so much more, focusing on the metabolic conditioning you need to be in shape and resist fatigue.

Here are four of my favorite metabolic conditioning workouts for basketball.

1. Jump Rope/Kettlebell/Core Workout

This circuit, designed to work your entire body, helps you develop fast feet, strengthen your ankles and get your core in shape. You will need a jump rope and a kettlebell you can swing with good form for at least 30 seconds.

Perform three total circuits that call for three exercises, each performed for 30 seconds. There should be no rest during a circuit. That means you will be active for 90 seconds during each circuit. You can rest for 60 seconds after each circuit.

• Jump Rope, both feet
• Two-Handed Kettlebell Swings
• Plank

• Jump Rope, move side to side
• One-Handed Kettlebell Swings
• Side Bridge (right side)

• Jump Rope, alternate feet
• Kettlebell Snatch
• Side Bridge (left side)

RELATED: Basketball Conditioning Workout for Fourth-Quarter Energy

2. Bodyweight/Sprint Workout

This workout, ideally done on a basketball court, works your entire body while simulating the kind of sprinting you have to do during games. Each exercise should be performed for 30 seconds, followed by a half-court sprint. Repeat as many times as you like.

• Jumping Jacks
• Sprint
• Bodyweight Squats
• Sprint
• Lunges in Place
• Sprint
• Inchworms
• Sprint
• Bear Crawls
• Sprint
• Push-Ups
• Sprint
• Crunches
• Sprint

3. Treadmill Workout

This workout is designed to teach you how to increase your intensity even when you’re tired, preparing you for the last few minutes of a game, when you really need to turn it on. Pick a treadmill speed for a comfortable jog. This is your base speed. Warm up at your base speed for five minutes, then increase your speed for a 10th of a mile. Then run at your base speed for 90 seconds. Repeat this eight times. For each of the .10-mile bursts, increase your speed over the previous 10th. Your last sprint should be the fastest of the workout. Below is an example of how I run this workout to give you an idea of how to increase the speed.

• 5 minutes at 6 mph
• . 1 miles at 7 mph
• 90 seconds at 6 mph
• .1 miles at 7.3 mph
• 90 seconds at 6 mph
• .1 miles at 7.6 mph
• 90 seconds at 6 mph
• .1 miles at 7.9 mph
• 90 seconds at 6 mph
• .1 miles at 8.2 mph
• 90 seconds at 6 mph
• .1 miles at 8.5 mph
• 90 seconds at 6 mph
• .1 miles at 8.8 mph
• 90 seconds at 6 mph
• .1 miles at 9.1 mph

The first time you do this workout, perform four sprints. Over a two-month period, build up to eight.

Learn 6 more challenging treadmill drills.

This workout builds endurance and works your sprinting and ball skills. You need a ball, three friends and access to a basketball court. Play a modified game with two players per side. If you want to emphasize sprinting and endurance, play full court. If you want to emphasize basketball skills, play half court. You can modify the rules to make sure everyone gets to develop their skills. For example, require a pass to your teammate before anyone can score. These games should be played for four to five minutes with two to three minutes of recovery.

Learn more basketball conditioning drills.

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Basketball players tend to rely on run-of-the mill sprints, suicides or distance running for their workouts. But a basketball workout can be so much more, focusing on the metabolic conditioning you need to be in shape and resist fatigue.

Here are four of my favorite metabolic conditioning workouts for basketball.

1. Jump Rope/Kettlebell/Core Workout

This circuit, designed to work your entire body, helps you develop fast feet, strengthen your ankles and get your core in shape. You will need a jump rope and a kettlebell you can swing with good form for at least 30 seconds.

Perform three total circuits that call for three exercises, each performed for 30 seconds. There should be no rest during a circuit. That means you will be active for 90 seconds during each circuit. You can rest for 60 seconds after each circuit.

• Jump Rope, both feet
• Two-Handed Kettlebell Swings
• Plank

• Jump Rope, move side to side
• One-Handed Kettlebell Swings
• Side Bridge (right side)

• Jump Rope, alternate feet
• Kettlebell Snatch
• Side Bridge (left side)

RELATED: Basketball Conditioning Workout for Fourth-Quarter Energy

2. Bodyweight/Sprint Workout

This workout, ideally done on a basketball court, works your entire body while simulating the kind of sprinting you have to do during games. Each exercise should be performed for 30 seconds, followed by a half-court sprint. Repeat as many times as you like.

• Jumping Jacks
• Sprint
• Bodyweight Squats
• Sprint
• Lunges in Place
• Sprint
• Inchworms
• Sprint
• Bear Crawls
• Sprint
• Push-Ups
• Sprint
• Crunches
• Sprint

3.

This workout is designed to teach you how to increase your intensity even when you’re tired, preparing you for the last few minutes of a game, when you really need to turn it on. Pick a treadmill speed for a comfortable jog. This is your base speed. Warm up at your base speed for five minutes, then increase your speed for a 10th of a mile. Then run at your base speed for 90 seconds. Repeat this eight times. For each of the .10-mile bursts, increase your speed over the previous 10th. Your last sprint should be the fastest of the workout. Below is an example of how I run this workout to give you an idea of how to increase the speed.

• 5 minutes at 6 mph
• .1 miles at 7 mph
• 90 seconds at 6 mph
• .1 miles at 7.3 mph
• 90 seconds at 6 mph
• .1 miles at 7.6 mph
• 90 seconds at 6 mph
• .1 miles at 7.9 mph
• 90 seconds at 6 mph
• .1 miles at 8.2 mph
• 90 seconds at 6 mph
• .1 miles at 8. 5 mph
• 90 seconds at 6 mph
• .1 miles at 8.8 mph
• 90 seconds at 6 mph
• .1 miles at 9.1 mph

The first time you do this workout, perform four sprints. Over a two-month period, build up to eight.

Learn 6 more challenging treadmill drills.

This workout builds endurance and works your sprinting and ball skills. You need a ball, three friends and access to a basketball court. Play a modified game with two players per side. If you want to emphasize sprinting and endurance, play full court. If you want to emphasize basketball skills, play half court. You can modify the rules to make sure everyone gets to develop their skills. For example, require a pass to your teammate before anyone can score. These games should be played for four to five minutes with two to three minutes of recovery.

Learn more basketball conditioning drills.

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How to run on the treadmill: 10 tips

The treadmill is an excellent trainer that is suitable for all levels of runners: from newcomers to fitness to experienced athletes preparing for serious competitions. Whether you just want to run for health without the restrictions that the weather can bring, or you are an avid runner, the treadmill can be used to suit your needs.

However, in order for the simulator to be useful, improve form and give pleasure, you need to know and follow the rules of how to run on the track. The treadmill helps mimic running outdoors, but it's not exactly the same.

Running on a treadmill has a few nuances, but it's not that hard to figure them out. We will talk about this and much more in the article.

Treadmill Running Technique Features

By using the right running technique, you can not only improve your economy, but also protect yourself from the injuries that plague runners. Here are a few rules that work when running on the track.

Look straight ahead

Don't look down, nothing will happen under your feet, and lowering your head after your eyes puts a strain on your neck and upper back. Bending your neck will not only affect your posture, but will also make it difficult to breathe. Looking at the track can also cause dizziness.

Don't slouch

Another mistake people make is slouching their shoulders while running. Keep them relaxed by periodically lowering and shaking your hands.

Keep your back straight

Be sure to keep your body straight: the treadmill will pull your legs back, but you don't have to lean forward much. Otherwise, you may experience pain in the neck and back, or you will lose your balance.

Breathe through both your mouth and nose

Beginner runners may read the advice to breathe through the nose, but the nose will not be able to take in enough air for the running load. Moreover, there is not enough oxygen in the rooms, so breathing through the mouth is necessary to fully satisfy the body's need.

Don't put your foot too far forward

Watch where your foot goes when you land. Ideally, when hitting the treadmill, the leg is directly under the body, and not far in front of it. Excessive forward movement can lead to stretching of muscles and tendons.

You may need to shorten your stride and increase your pace to maintain this technique, but it will come naturally with practice.

Land lightly on the middle of the foot

It is also very important not to thrash your feet against the track with all your strength. Run with light steps, touching the ground with the middle of your foot, not your toe or heel. Proper landing will prevent many running injuries.

Keep your feet straight

Keep your toes pointing straight ahead while running. If this is difficult, reduce your speed and incline and just run with your feet on an imaginary or outlined line.

Use your arms

Hold your arms at no more than 90 degrees and actively help yourself by moving them. But pay attention that the hands do not cross the center of the chest, because otherwise you will artificially limit the amount of air that can get into the lungs.

This twisting movement, repeated over a long period of time, causes great stress on the muscle groups of the trunk. This requires more energy from you. Also, make sure your palms are open and not clenched into fists.

To sum up the technical aspects of treadmill running, we want to emphasize that every part of the body has a role to play. And if one of them is in the wrong position or makes the wrong movements, it affects the rest. This is where injury and imbalance come from.

How many calories you burn when running on a treadmill

The number of calories you burn during any physical activity is very subjective. It is impossible to give a definite answer, since calorie burning depends on body weight and intensity of work. The quantity and quality of sleep, general health and activity during the day also affect.

But there are average figures that can guide you how many calories you burn on the track for a certain time.

Harvard Health Publishing published the results of a study on calorie burning, including on the treadmill. Starting points were weight, speed 8 km/h, flat surface and 30 minutes of running:

• for a weight of 57 kg - 240 calories
• for a weight of 70 kg - 288 calories
• for a weight of 84 kg - 336 calories.

The treadmills have a built-in calorie counter, but don't trust it if it doesn't take gender, age, weight, and heart rate readings into account.

Many beginners do not run, but walk on a treadmill. How is the calorie burn here? The same Harvard study gives the following figures for walking on a flat surface at a speed of 5.5 km / h for 30 minutes:

• for a weight of 57 kg - 107 calories
• for a weight of 70 kg - 133 calories
• for a weight of 84 kg -159 calories.

You can increase your energy consumption by setting the slope of the treadmill to "up". For example, an 84 kg person walking down a 10% incline at about 5.5 km/h can burn about 250 calories in 30 minutes. The steeper the slope you walk and the harder your heart beats, the more calories you burn.

The same with running. Moving up increases the heart rate, that is, the energy expenditure, and therefore, hypothetically, weight loss. Running fast can be dangerous if you're just starting out, but running 10-15% inclines won't make your legs move faster, but it will make your heart beat faster and your muscles work harder.

Non-running treadmill exercise options to burn fat

How much to run to lose weight

Running is one of the best ways to lose weight. But in order to make progress, you need to know a few secrets and follow simple rules:

• run from 40 minutes to an hour so that the body switches to fat burning, and if you can’t run that much, alternate running and walking;
• combine training with a balanced diet so that you get less energy than you use;
• run at least three times a week and do strength exercises, because the muscles consume a lot of energy;
• Once you've gained experience, do interval training with increased heart rate.

More on the topic: Running for weight loss: how and how much to run to lose weight

What muscles are involved

The treadmill mainly works out the lower body and the cardiovascular system. However, no difference from running on the ground and roads.

Main muscles involved:

• quadriceps
• hamstrings
• hip flexors
• calf muscles
• gluteal muscles.

The calves and buttocks are actively worked if the incline of the treadmill is increased to simulate an uphill movement.

When you run, you also engage your core muscles, which keep you balanced and upright.

Back, shoulders and arm muscles are used less intensively. If you want to run with dumbbells for active work of the upper body, we advise you to study the article Running with dumbbells in your hands: good or bad.

Treadmill Safety Rules

The treadmill is a bulky machine with moving parts, so it is very important to follow safety rules when using it.

Emergency Stop

For safety reasons, all treadmills are equipped with an emergency stop function. On most machines, this will be a magnet that is attached to the treadmill with a thin rope, and the treadmill stops when you remove the magnet.

Before you go for a run, try playing with the emergency stop function. Such a "training" will be useful: if you need an emergency stop, you will know where the magnet is and how to stop the track.

Turning on the track

Never step on the tape of the track without turning it on. Turn on the simulator, standing on the side fixed parts. As soon as the tape begins to move, carefully step over it.

Stopping the treadmill

When deciding to run fast, keep in mind that stopping on the treadmill is different from stopping on the street. First you have to either take a step to the side on a fixed part, or press the emergency button. And it is best to gradually reduce the speed on the control panel.

Handrails

They are designed to hold onto when you lose your balance or when you are resting. No need to run, clinging to them. So you will only increase the unnecessary load on the spine.

Shoes

And of course, don't use the track without shoes. Not only is running barefoot bad for your joints, but you also risk damaging the skin on your feet.

Read on: How to use the treadmill

Types of running on the treadmill

You can practice on the treadmill:

• flat running
• hill running
• alternating running and walking
• sprint
• long intervals
• circuit training
• long run.

Hill Run

The treadmill is especially useful for hill running if you can't find a climb longer than 5-10 minutes in your area. The slope is usually measured as a percentage.

The typical "hill" you will most likely see on the street usually has a slope of 5-8%. You can use this range of numbers as a starting point for incorporating hill running into your treadmill training program.

Alternate running and walking

It is very convenient to practice alternating running and walking on a treadmill, which is recommended for all beginners. There are different running and walking intervals, depending on the starting level.

Example: 1 minute jog / 1 minute walk - repeat 10 times or more if you feel good, or less if you are out of breath after five repetitions.

Interval training

Jogging, sprinting, long stretches - for all types of running that are practiced on the street, the track is perfect. And it is rather suitable for heavy intervals even better, as it forces you to run at a given pace.

Read on the topic: Treadmill training: exercises, advantages and disadvantages

Is it possible to run on a treadmill every day

There is no set time, frequency and distance for running on a treadmill. Listen to your body and recover well with massage, stretching, baths and a balanced diet.

If you are new to runners, start with slow, low mileage runs. Then, over time, you can gradually increase the distance, frequency, and duration.

For those whose main goal is to lose weight, there is no need for daily running. With long daily runs, the heart will get used to being in an excited state with a rapid pulse. This means that your resting heart rate may drop below 60 beats per minute. As a result, the metabolic rate will decrease, and calories will begin to be burned quite reluctantly. It is better to include strength training on the days between running sessions.

How fast should a beginner run

If you're a beginner runner and can't run without breaks, you'll still get a lot of benefits from a treadmill when using it. Both easy running with a break for walking, and walking itself with an incline setting are excellent options for cardio training.

Remember: you should not suffer while running, keep breathing comfortably and be able to talk if you run with a partner. For most beginners, the optimal pace will be no higher than 7:00 min/km or 8.5 km/h.

A rare beginner can run for 10-20 minutes without stopping. In order to smoothly accustom the body to the load, we advise for a month or more, if necessary, walking on an inclined surface of the track, rather than running. Both forms of exercise increase heart rate, which is the main ingredient in cardiovascular training, but walking up is less intense.

In addition, the joints will be weak at the initial stage, and running can injure them. Every step you take while running places four times your body weight on your leg! Walking, even on an inclined surface, reduces the load on the joints, because there is no flight phase in it, and the body weight is distributed on both legs.

Recommendations:

• first month: walking on an incline;
• then alternating running and walking for as long as needed;
• third month or later: easy running at a pace where you can carry on a conversation and breathe calmly.

Useful: Getting Started Running: A Complete Beginner's Guide to Running

10 Tips for Running on the Treadmill

1. Warm Up Before Your Workout

Never skip a warm-up. Stretch dynamically, not statically, to warm up your muscles and joints. Then, getting on the track, just walk for five minutes and only after that pick up speed for running.

2. Cool down at the end of your workout

After you've finished running, don't immediately leave the track and rush to the locker room. Take a short walk so that your breathing and heart rate gradually decrease. When your breathing calms down, start doing static stretching.

Stretching after running is very important because your muscles are tense and need to be stretched to speed up recovery. 5-10 minutes will be enough.

3. Stay on track

For many new runners, keeping to a schedule can be overwhelming at first. However, by sticking to it and running slowly, you can develop strength and endurance, and running later becomes a healthy habit for life.

4. Increment gradually

Always start at an easy running level. Even experienced and fast runners had to start slowly. Keeping your runs slow and short for the first few weeks will protect your body from muscle pain and injury. As a general rule, you should not increase your mileage by more than 10% each week.

5. Give your body time to adjust

The treadmill has a resilient surface and a moving conveyor belt, which is very different from the hard, still ground you are probably used to running on. Give yourself time to adapt. Just because you can run 10km outdoors doesn't mean you have to run that much the first time you use the treadmill.

6. Run on an incline

Unnoticeable elevation changes constantly occur outside. Why don't you activate more muscles by adding 1% and 2% inclines to your "flat" runs? Consider adding a little incline even on days when you don't have to "run hills".

7. Experiment

Most people say with one voice that for them every kilometer on the treadmill is equal to two on the street. Yes, it can be boring and incredibly long, so don't be afraid to dilute your run with both accelerations, uphill runs, and strength exercises off the track.

Run on it for a while and then get off to do some push ups, squats or SBUs for about a minute.

8. Drink and cool off

On the treadmill, you are always in the same place, that is, the oncoming air flow does not cool you down. This is a big disadvantage, meaning that you can easily overheat if you don't pick up a treadmill with a good cooling system or if you exercise in an unventilated room.

But the advantage is that you can always put water nearby. Take advantage of this and stay hydrated.

9. Don't chase numbers

Remember that running for several hours every day on the treadmill can cause great harm to the body. Try to train smarter, not harder.

10. Listen to podcasts

When you're indoors, you're free from distractions, and running without music, videos, or podcasts risks becoming the most boring activity of the day. Why not do two useful things at once: run and listen to an interesting podcast, the information of which will be useful for further training?

A large library of podcasts is collected in a special section on our website.

Have a pleasant and effective workout!

Useful material: Security Service of Ukraine for a beginner runner: how often and how much you can do

Choice of clothes for running

Girls, run and yourself!

Spring is just around the corner and you decide to get in shape and lose weight? Strengthen muscles and boost immunity!? It's time to start thinking about outdoor jogging and running on the treadmill!

Don't have anything to go to training? Don't like to sweat in an old ugly and uncomfortable suit? Do you want to impress a successful and modern person?

Professional athletes, managers working in the Sportkult.ru online store gave their recommendations on choosing clothes for running outdoors and in the fitness center.

It has long been proven that sports equipment affects the effectiveness of the training process. Runners of all levels can improve their performance and enjoy training with quality, high-tech sportswear.

Constant training requires strong motivation, and a new set of clothes is just what you need for an incentive.

That is why sportswear companies release new collections twice a year. New designs and materials are being developed, old technologies are being improved and new ones are being invented. In this way, manufacturing companies maintain their image and help runners around the world, while maintaining the motivation and positive emotions from buying new sports equipment.

Key factors for running clothes:
1. Be comfortable, comfortable and not restrict movement (ideally, have an anatomical cut).
2. The material must transport moisture well (breathe).
3. Things should be light, dry quickly and be unpretentious in use.

Winter set

In winter, two to three layers of clothing are recommended. Thermal underwear and thermal socks are the basic and most important components of winter running clothing. Underpants and a turtleneck with moisture wicking technology should be used by the runner for all training sessions in temperatures below 0, and socks with merino wool and Coolmax material will keep feet dry and warm.

In autumn, winter and early spring, trousers and a windbreaker with protection against rain and wind, made of thin, but moisture-repellent and windproof material (Softshell, Windstopper membranes), will be indispensable. If it is very cold outside, it is recommended to wear an intermediate layer - a fleece or microfleece sweatshirt, this will help keep you warm even at -15 degrees. Also, do not forget about small, but very important pieces of winter equipment such as a hat, gloves, socks and a neckband (Buff).

Summer set

In summer it is easier to dress, and the choice is much larger and more varied. All manufacturers of sportswear strive to surprise runners with all sorts of bright colors and interesting designs.

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