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Are treadmills good for running?
Everything you need to know!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
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