There's a high chance you may not be using the treadmill to its full potential. Here's how.
Do More With is a series highlighting equipment around the Club that can help you reach your fitness goals. In this installment, we highlight the treadmill, available on the Club floor and in group fitness classes.
In the eight years I’ve worked as a personal trainer at Equinox, I’ve coached members at three different Clubs. But time and time again, I see people using the treadmill in just three ways: Older folks tend to use the equipment for a gentle walk, while younger individuals will instantly jack the speed up to a sprint and quickly become doused in sweat. Nearly everyone else will hop on the belt, press the “quick-start” button, and spend 30 minutes manually tweaking the speed and incline.
There’s nothing wrong with using the treadmill like this, but there’s a whole lot more you could be doing with the cardio training tool. Here’s what you can do to get the most out of your next treadmill workout.
Why Train with the Treadmill
Although it may seem obvious, it’s worth mentioning that the treadmill can help you hit your weekly cardio quota. Remember, adults should aim to complete 150 minutes of moderate-intensity aerobic activity (like brisk walking), 75 minutes of vigorous-intensity aerobic activity (like running), or a mix of the two each week, according to the latest Physical Activity Guidelines for Americans. This amount of aerobic training can lower your risk of cardiovascular disease, stroke, type 2 diabetes, and metabolic syndrome.
Health benefits aside, the treadmill can help you train for your upcoming 5K or marathon when the outdoor conditions are too brutal for a trail or roadside run. If you’re prepping for a road race, for example, you’ll generally want about 70 percent of your runs to take place outside on a similar surface; your gait does change from treadmill to pavement, and the biomechanics of the movement change slightly, so your muscles will work differently.
That said, the Woodway treadmills, which are equipped with slats rather than a belt and have a bit of cushion, offer a similar grip as sidewalks, so you’ll get a running experience most comparable to the outdoors. That’s good news if snow, rain, or bitter cold is getting in the way of your outside training. (And if your goal is simply to get fit — you don’t have a specific race on the docket — there’s no harm in running on a treadmill.)
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Using an Equinox treadmill can also be a lot like hiring a personal trainer or going to a group fitness class — only your workout is on your own schedule. The Woodway and Life Fitness treadmills both have walking and running programs that allow you to set your own minimum and maximum speeds and inclines; as you stroll or jog, the treadmill will automatically adjust your pace and incline. Gone are the days when you needed to frantically press the “reduce speed” button after an intense sprint interval. The guided programs also range from 15 minutes to an hour and are fit for warm-ups and full workouts, so there’s something for everybody.
These programs are particularly beneficial for beginners. I often see newbies try to do a 20-minute running workout at one speed and, a few minutes in, they’re already breathless. A guided program, however, will lead them through an interval-based workout, alternating between walking and jogging to slowly build up endurance. If you want to start running safely — read: avoid an injury from going too hard too fast — the built-in programs are your best friend.
How to Use the Treadmill
The treadmill is a great tool to use to warm up your body before a strength workout. But you want to limit your time there; you should work at a low intensity for five to 10 minutes, just long enough to increase your body temperature and get a little sweat going. Any longer, and you’ll tire yourself out before your lifts.
Looking to get in a run? Ease into your workout by performing some running drills — high knees, butt kicks, or lateral shuffles — on the treadmill before you pick up the pace. I recommend doing each move for 15 to 30 seconds at 1 to 2 miles per hour so you’re focused on the drill, not the speed. I’d skip walking lunges on the treadmill; doing those on the Club floor will ultimately be safer and more effective, in my opinion. If you need further guidance, listen to the first three to five minutes of any Precision Run class on the EQX+ app, as they typically kick off with a good running warm-up.
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Whether you’re using a structured program or going it alone with the quick-start button, make sure you stand with at least a foot of space between your body and the front of the treadmill. That’s where you’ll be able to have the best stride and swing your arms naturally. When using a steeper incline (which is the case for the popular 12-3-30 method), don’t hold onto the handlebar and lean back; that takes away the entire incline. If you need help with balance, gently touch the sides or the front of the treadmill.
As you power through your treadmill workout, don’t worry too much about sticking within a certain heart rate zone or training at a specific intensity — especially as a beginner runner. It’s easy to get caught up in the numbers and what’s considered “best,” but I encourage you to instead get caught up in what’s maintainable. Whatever routine you can stick with for a long time is going to be much more beneficial than the “best practice” routine that leaves you exhausted and defeated. With cardiovascular fitness, it's all about what you can do consistently for the rest of your life.
Caroline Beebe, a Tier X Coach at Equinox Coral Gables, has been coaching clients for over a decade and has been an endurance athlete since she was seven years old. She has earned her bachelor’s degrees in both Exercise Science and Dance Performance from Illinois State University. Caroline is a USA Triathlon certified coach, a certified personal trainer, and a Precision Nutrition master health and wellness coach. Caroline likes to approach every client like an individual puzzle she gets to help put together to find the unique program to fit each individual's goals and lifestyle.