You’ve heard that running on a treadmill can be great for you, but never had a solid explanation as to why? Well, we’ve got you covered, because running has a number of fantastic benefits for your cardiovascular strength and health in general.
Many folks say that running on a treadmill is like therapy, and rightly so. It can be your time to yourself. You break a sweat, let anxiety melt away, and clear your thoughts. At times, nothing works better!
Not only will running help maintain weight, but it also is fantastic for your mental state, blood pressure, stress levels, heart, joints, bones, and many other great benefits. Here’s some of the best:
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Running is Great for Your Heart
Running on the treadmill is great for your heart. In fact, a recent study found that those who run consistently, lower their risk of heart disease more than 45%!
A major reason for this is running can help reduce cholesterol levels, which in turn, increase heart health and reduces the risk of heart disease. It will also help maintain your body weight. We know that obesity is detrimental to heart health, and running on a treadmill will help you maintain healthy body weight.
Running Improves Your Mood
Running on a treadmill produces endorphins, which is a chemical change in the body. The production of endorphins is what you hear people call “runners high”. It is a feeling of relaxation that can only be described as pure joy when running, in addition to after your run.
Running will increase the body’s blood circulation in the brain, allowing you to cope with stress. Your body can control its blood pressure and cortisol levels, helping stress and anxiety become less taxing.
At a time when stress is at an all-time high, this is a fantastic benefit that we can all use.
Helps You Lose Weight
Running has long been linked to losing weight. Typically, when someone puts on a few extra pounds, the first thing they do is get on a treadmill. This is for good reason. If you are trying to lose or maintain your weight, running on a treadmill is a fantastic cardiovascular exercise.
Running on a treadmill will increase the number of calories your body burns. If you want to lose weight, your goal should be to burn more calories than you consume.
This is achieved by maintaining a balanced diet, in addition to exercise.
Running on the Treadmill is Easier on Your Joints
If you have ever run outdoors for a few days in a row, you may realize that your joints will become painful. The soreness and in your knees, ankles, and feet can sometimes be too much to bear.
The impact of hard surfaces can cause problems long term, especially if you are not running with the right form.
When running on a treadmill, you significantly reduce this impact, as most treadmills are equipped with impact resistance. A treadmill will actually absorb some of the force, allowing you to run longer and more frequently.
You Are in Control
Running on a treadmill gives your control. That control will eliminate excuses.
You do not have to worry about the rain, snow, or freezing temperatures. Instead, you can control your environment. Like to run with a little heat? Or maybe you like to crank up the A/C. The choice is yours.
It also gives you control of your safety. Many times, we find ourselves so busy that we can’t fit our run in the daylight. You either have to run at night or skip your workout altogether.
If you choose to run at night, you increase your chances of danger with obstructions, wildlife, or other factors. The treadmill is a much safer alternative that puts you in control.
Increased Energy
Have you ever felt sluggish in the middle of the day, then decide to go on a run? Immediately after your run, you have a burst of energy that can last hours.
This energy burst is another great benefit of the endorphins your brain produces when running on a treadmill. Many successful people choose to workout in the morning in order to have this endorphin rush to propel them through the day. Studies have shown that individuals who perform regular aerobic exercise, have much more energy than those who do not exercise.
Improves Sleep Quality
Have you ever been exhausting all day, then finally climbed into bed but just can’t get yourself to fall asleep? You toss and turn but nothing seems to help your mind relax.
Running can help solve this problem. Anxiety and stress are major factors in sleep deprivation. They are both suppressed when you run regularly.
Running helps regulate your hormones. This, in turn, allows your body to cope with stress and control your body temperature and bring your sleep cycle back to normal.
Running also helps your body produce more hormones that you need to sleep (serotonin and melatonin) allowing you to fall asleep faster and stay asleep longer. Just do not run too close to bedtime or the reverse may occur since running releases cortisol and will give you energy for a few hours after you are finished.
Treadmills Can Simulate Race Courses
If you are preparing for a big race, then running on a treadmill is a great way to jumpstart your training. Many of the high-end treadmills can now simulate racecourses and allow you to train on the exact route you will run on race day.
This is a fantastic way to train as it will increase your race day confidence with familiarity.
It also will make running on a treadmill more fun as you can change the scenery and see what it’s like to run on the most famous courses in the world. Some will match you up with the world record holder and see how far behind you are.
This is a great option for athletes and amateurs alike.
Improves Blood Flow and Circulation
Running on a treadmill causes your heart rate to increase. This, in turn, allows your heart to pump more blood to the body.
Having blood circulate throughout your body is extremely important to prevent disease to the heart, blood vessels, brain, and cells. Without consistent and proper blood flow, these areas are at risk of disease.
Burn More Calories On an Incline
One of the best things about running on a treadmill is that you can control the incline. When you run on an incline you burn more calories. Many treadmills have a number of incline settings.
If you run on a treadmill at a pace of 8.5 minutes per mile, you will see that an increase in incline will burn more calories:
- Flat surface: Burn 12.2 Calories per minute
- 5 perfect incline: 14.7 calories per minute
- 10 percent incline: 17.2 calories per minute
If you do the same at 7 minutes per mile, you will burn more calories:
- Flat surface: Burn 17 Calories per minute
- 5 perfect incline: 20.5 calories per minute
- 10 percent incline: 24 calories per minute
Reduces your Cost Compared to a Gym Membership
Treadmills can run anywhere from $200 – $4,000.
The average gym membership in the United States is between $40 – $50 per year.
That means if you go to the gym to use the treadmill, you are wasting money. Instead, buy a solid treadmill that will last you in the long run and it will pay for itself. Not only with the savings of a gym membership but the reduced health costs as well. You could save up to $600 per year!
If space is an issue, you can but a folding treadmill that fits in your closet or under the bed.
How Many Times a Week Should I Run On The Treadmill?
The amount of time you spend running on a treadmill depends on your goals. It may be more frequent if you are trying to lose weight or build endurance, and less frequent if you are interested in building muscle.
Running On a Treadmill to Lose Weight:
- Monday – Run on the treadmill for 30 minutes
- Tuesday – Upper-Body Strength
- Wednesday – Run on the treadmill for 45 minutes
- Thursday- Lower Body Strength Training
- Friday- Treadmill interval training – 20 minutes
- Saturday- Rest
- Sunday- Rest
Running On a Treadmill to Lose Weight:
- Monday – Run on the treadmill for 30 minutes
- Tuesday – Upper-Body Strength
- Wednesday – Run on the treadmill for 45 minutes
- Thursday- Lower Body Strength Training
- Friday- Treadmill interval training – 20 minutes
- Saturday- Rest
- Sunday- Rest
Running On a Treadmill to Gain Muscle:
- Monday – Lower Body Strength
- Tuesday – Upper-Body Strength
- Wednesday – Run on the treadmill Interval Training – 15 minutes
- Thursday- Lower Body Strength Training
- Friday- Upper Body Strength Training
- Saturday- Rest
- Sunday- Rest
Running On a Treadmill to Build Endurance:
- Monday – Run on the treadmill for 30 minutes
- Tuesday – Upper-Body Strength
- Wednesday – Run on the treadmill for 45 minutes
- Thursday- Lower Body Strength Training
- Friday- Treadmill interval training – 20 minutes
- Saturday- Run on the treadmill for 45 minutes
- Sunday- Rest
