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Category: Treadmill Equipment Tips

New runners may need help choosing a stride rate

Posted on by Angie Tinsley

If you're a novice runner, a new study shows that you may not be the best person to determine your stride rate, which means you could benefit from using a preset program on your home treadmill.

When new runners participating in the Dutch research study were asked to run at whatever stride they wanted, none of them picked the most economical or efficient pace, according to the researchers' findings.

For their study, the researchers selected 10 men in their early twenties who were experienced runners and 10 who were physically active, but not long-time runners. The participants were first allowed to choose their own stride rates on a treadmill then asked to match the beat of a metronome.

The results? The new runners ran with a stride frequency that was approximately 8 percent lower than what is considered optimal, while the more experienced runners were within 3 percent of the optimal rate.

The researchers found that heart rate could be used to establish optimal stride frequency. For new runners who are unable to pinpoint the proper pace at which to push themselves, TRUE HRC Cruise Control™, available on a variety of TRUE Fitness treadmills, could be the perfect remedy.

TRUE HRC Cruise Control™ allows runners to lock in their target heart rates while running on a treadmill. Once the optimal heart rate has been reached, the treadmill will automatically adjust incline and speed so the runner can maintain it throughout the workout.

With TRUE HRC Cruise Control™, novice runners will be able to avoid the pitfalls of inefficient exercise by letting their treadmills do the calculating for them. Maintaining their target heart rates throughout the workout ensures that runners will consume enough oxygen and burn enough calories to truly see results.

How to prevent shin splints

Posted on by Angie Tinsley

Shin splints: They’re the bane of every runner’s existence. More technically known as tibial stress syndrome, shin splints are a common cause of leg pain in athletes and can make it nearly impossible to run. In fact, doctors highly recommend that anyone with shin splints give the bone time to heal rather than push through the pain and potentially trigger a stress fracture. To keep yourself safe and pain-free, take these efforts to prevent shin splints:

1. Use the right equipment
Having the right home fitness equipment can make a world of difference. Some treadmills, like the TRUE Fitness Z5.4, are specifically designed to prevent injuries. The Z5.4 is outfitted with TRUE’s patented Soft Systemâ„¢ deck, which reduces the impact of your foot on the front of the treadmill while providing a firm surface towards the rear for an effective push-off. The orthopedic belt also allows you to adjust the firmness of the deck to further reduce leg and foot stress.

2. Purchase quality running shoes
Shin splints are common in people who have flat feet or small arches, which can cause the muscles in the legs to stretch too far during a run. To prevent injury, it’s important that runners have enough arch support. This can be accomplished by buying quality running shoes or adding inserts to make exercising more comfortable.

3. Get in some good stretching
An easy preventative measure for shin splints is thoroughly stretching prior to each run. Before getting on your fitness treadmill, stand on the stairs with your feet together and your heels hanging over the edge of a low step (hold onto the banister for extra balance). Dip the heel of your right foot below the step a few inches and hold for 30 seconds, then repeat with your left foot.

4. Try strength training
A key way to prevent injury as you exercise is to make sure you’re using proper running form. This is most easily accomplished by ensuring that you have completed the proper strength training to get your legs and hips in alignment. To strengthen your hips, try doing a few leg lifts as you lie on your side or get in a few squats before your run. To give your shins a good workout, try some toe raises: Stand on your toes for 10 seconds, slowly lower your feet, and repeat 10 to 15 times.

5. Get a massage
If your shins are still bothering you and seem to be prone to injury, try icing them or getting a massage. It will keep your muscles loose – just make sure you’re in the hands of a certified massage therapist.

Running surface can affect your foot strike

Posted on by Angie Tinsley

Avid runners, take note: The surface on which you run may have more of an effect on your foot strike than you realize. As the rear-/mid-/forefoot strike debate rages on, a study recently published in Footwear Science has revealed that the way a runner's foot strikes the ground has more to do with the running surface than whether or not s/he is wearing a running shoe.

Proponents of barefoot running, or running with minimalist shoes, have argued that wearing running shoes flies in the face of the most natural way for the foot to strike the ground – on the forefoot or midfoot.

However, the barefoot running craze has been linked to a number of injuries, including stress fractures and pulled calf muscles. Although some doctors advocate for a gradual transition for runners who want to try jogging barefoot, others argue that it's best to strike in a heel-toe footfall pattern.

According to Runner's World, humans may have adapted over time to run in the way that is best for the body according to the surface on which they are running.

The study shows this to be true: 65 percent of subjects landed on their midfoot or forefoot while running on a hard surface, while this number decreased to 20 percent on a soft surface. This suggests that the running surface has more of an effect on a runner's footfall pattern than the shoes they are wearing.

As a result, it's extremely important that runners execute their workout routine on a surface that allows them to maintain a footfall pattern that will lead to minimal injuries. This is most easily achieved on TRUE Fitness treadmills with the patented Soft Select™ cushioning system.

Available on the PS800, Z5.4, PS850 and ES900 treadmills, the TRUE Soft System™ is the most biomechanically correct running surface available, putting the runners in control of the firmness of the surface on which they are running.

The TRUE Soft System™ allows for the most orthopedically correct shock absorption, providing a soft surface for impact and transitioning to a firmer surface for a stronger push off as you take each stride.

Because the surface on TRUE Fitness treadmills with the Soft System™ is adjustable, runners will be able to tailor it to help them achieve their desired footfall pattern, whether their allegiance be to the heel-toe or mid- /forefoot strike.

How to Use Your Home Treadmill to Train for a 5K

Posted on by Angie Tinsley

If your springtime resolution is to finally run a 5K, you may have to overcome a few mental hurdles before you’re ready to take your running routine public. To avoid becoming discouraged as you train for your first 5K, the most important thing to do is take it slow. Follow these tips and you’ll be a racing success in no time:

1. Have the right equipment
Having the right home fitness equipment could prove to be critical for staving off injury as you begin your training. The TRUE Fitness M50 treadmill is specifically designed to reduce the impact on your ankles, knees, hips and back, which makes it perfect for anyone who’s just getting their start as a regular runner.

2. Set your goal
If you really want to get serious about your running routine, sign up for a 5K so you will have a definitive goal to work towards as you begin your training. Ask a friend to sign up with you so you can hold each other accountable as you make your way towards race day. Using a compatible fitness app will allow you to track your training and ensure you are reaching your goal.

3. Warm up
Never jump right onto your treadmill without stretching beforehand, especially early in your 5K training. Taking a few walking lunges, swinging your legs and marching in place will help prevent injuries as you train.

4. Take it slow
Don’t expect to run an entire 5K on your first day of training. Remember: it’s a goal you’re working towards. Start off by walking for half an hour every day, then alternate walking and running until you are able to run for a full 30 minutes. Listen to your body. If you’re in pain, it’s OK to take a break.

5. Have a plan
You’ll need to give yourself enough time prior to your 5K race date to get yourself in shape – anywhere from four to 10 weeks depending upon your athletic ability. Write out a training plan before you get started so you can stay organized and be ready for your first 5K!

TRUE Treadmills Win In Top Two Categories In 2013 Readers’ Choice Awards

Posted on by Angie Tinsley

TRUE Fitness treadmills beat the competition to win in two top categories in the 2013 Walking.About.com Readers’ Choice Awards. After accepting thousands of reader nominations, About.com experts narrowed down the field and fitness fans voted for their favorites. TRUE Fitness treadmills won first place in two categories: Best Premium Treadmill and Best Mid-Price Treadmill. Both products were singled out for their extreme durability, quality and innovation. Meet the award-winning fitness equipment:

Best Premium Treadmill: TRUE ES900
The TRUE ES900 treadmill is designed for superior durability to inspire effective workouts. It’s made with a commercial-grade steel frame and features TRUE’s patented Soft System™ technology, which is the most biomechanically correct running surface available. This is not a treadmill for the casual runner. As one nominator explained to About.com, “This top-of-the-line treadmill is designed to be the best, for those who demand the best.” The TRUE ES900 also offers two console options, which means that avid runners can choose the LCD screen that will most effectively help them meet their fitness goals. This amazing treadmill also comes with a lifetime warranty on its frame and motor.

Best Mid-Price Treadmill: TRUE M50
Because it is so compact, the TRUE M50 is ideal for runners looking to maximize the workout space in their homes. This treadmill is equipped with an orthopedic belt and aluminum straddle covers, and has a deck cushion designed to provide the smoothest, most natural motion possible. This makes the TRUE M50 ideal for anyone dealing with ankle, knee, hip or back pain because the softer deck cushioning eases stress on those areas of the body. Just like TRUE’s premium treadmills, the M50 features TRUE HRC Cruise Control™, which will help you maintain your target heart rate throughout your workout.

Debunking spring health myths

Posted on by Angie Tinsley

Spring is here, and that means warmer weather, budding flowers and a whole slew of seasonal health problems. While winter is generally considered prime cold-battling season, spring brings new health concerns with it: Is there such a thing as too much sunblock? Can I develop allergies? Is it OK to jump back into my outdoor running routine? Don’t panic! Here are five spring health myths, debunked:

Myth: You should never go outside without sunscreen
Years of having the importance of sunblock drilled into our heads has caused Americans to go above and beyond the call of duty when it comes to skin cancer prevention. In fact, many people are becoming vitamin D deficient because they refuse to go outside without sunscreen! Head outside sunblock-free in the morning or late afternoon for the safest (and most effective) way to absorb some vitamin D.

Myth: Now that it’s nice outside you can jump back into your running routine
If you’ve neglected your running routine during the winter, don’t take spring as a sign to pick up where you left off last fall. To avoid unnecessary injuries, ease yourself back into your regular exercise regimine by running on a home treadmill to increase your endurance. The TRUE M50 treadmill is designed to even further reduce the stress on your back, knees, ankles and hips.

Myth: The change in temperature is what’s making you sick
This is absolutely, 100 percent not true. If you tend to get sick as the season changes from winter to spring, it’s not due to the fluctuation in temperature: it’s because allergens are reappearing in your environment. Pollen, trees and grass can aggravate allergies, which is likely what is making you feel under the weather.

Myth: You shouldn’t swim for an hour after eating
Once it’s warm enough to hit the pool, don’t be fooled by this myth. Although it was previously thought that swimming too soon after ingesting food would cause you to cramp up and drown, this has been proven to be false. You may have less energy to swim right after you eat a big meal, but nothing terrible will happen to you.

Myth: You’re too old to develop allergies
Notice that you’re getting sick as the seasons change? Even if you didn’t have allergies as a child, you may have developed them in adulthood. If you’re dealing with symptoms such as itchy, watery eyes or excessive sneezing, take a trip to the doctor to see if you’re suffering from seasonal allergies.

Don’t overdo it if you’re a running beginner

Posted on by Angie Tinsley

New Years resolutions to get into a running routine may have fallen by the wayside, but spring is in the air and the budding leaves may just inspire beginner runners to once again give it a try. Many beginners may give up on their goal of becoming a runner too quickly because they don’t have the proper information to get them into the right routine, but with the right know-how, they can position themselves for success.

Equipment
To begin with, it is especially important that running newbies have the right equipment. Using a fitness treadmill can make the transition easier because when exercising indoors, runners do not meet wind resistance.

In addition, to avoid becoming injury-prone as they look to shed pounds or get in the habit of running regularly, it’s a good idea for beginners to choose a treadmill that has orthopedically correct shock absorption, such as the TRUE Soft Systemâ„¢, available on several TRUE Fitness treadmills.

This innovative feature not only allows runners to set the firmness of the deck, but also provides a soft surface on impact while transitioning to a firmer surface for push off, making it ideal for both beginners and those who are more well-trained.

Strategy
In addition to ensuring that they are running on the proper surface, beginners should increase their running routine gradually to avoid becoming overly tired or triggering an injury. Runner’s World recommends that beginners increase their mileage by 10 percent per week.

Rather than overdoing it and losing confidence, Fitness magazine recommends that beginners start running three days a week for 20 minutes at a time. If 20 minutes is initially too much, it’s ok to take walking breaks. Getting into a running routine should be a gradual process so beginners feel comfortable and are inspired to continue their training.

Obstacles
Running beginners may become discouraged if they experience symptoms of soreness or fatigue. However, it’s important that they understand that many of the obstacles that they encounter, such as side stitches, will go away over time as they ease into a regular routine.

If beginners find they are getting out of breath, they should concentrate on breathing deeply and take walking breaks when necessary. In the end, it’s possible for running newbies to someday become running veterans if they have the tools to help them be successful.

Barefoot Running Trend Linked To Foot Injuries

Posted on by Angie Tinsley

If you’ve joined the barefoot running craze and are hopping on your TRUE Fitness treadmill in minimalist shoes, you may want to rethink your strategy. According to a study from Brigham Young University, frequent running in minimalist “barefoot” shoes can increase the chance of bone injuries in your feet. So, what should we think about the barefoot running trend being linked to foot injuries?

Barefoot running has become popular as of late because proponents argue that it is a natural state for humans and should reverse injuries from modern running shoes, The New York Times reported.

However, researchers found that barefoot running puts added stress on the bones, and according to the Associated Press, doctors have seen an increase in injuries related to barefoot running, especially when it is not taken up gradually.

“Transitioning to minimalist shoes is definitely stressful to the bones,” Sarah Ridge, the study’s lead author and an assistant professor of exercise science at BYU, said in a statement. “You have to be careful in how you transition and most people don’t think about that; they just want to put the shoes on and go.”

To conduct her study, Ridge recruited 36 experienced adult runners, both male and female, who wore normal running shoes while generally running 15 to 30 miles per week. She instructed half of the participants to add mileage to their routine in small increments while wearing minimalist “barefoot” shoes for 10 weeks.

After conducting MRI scans of the runners’ feet, Ridge found that more than 50 percent of the participants who wore minimalist shoes showed signs of bone injuries in their feet.

This figure could be alarming to devout users of minimalist shoes, of which there are many: According to BYU, 15 percent of the $6.5 billion running shoes market is made up of minimalist shoes. However, Ridge said her findings are no cause for alarm, so long as runners make sure their transition from traditional running shoes is gradual.

To begin the transition to barefoot running, it may be a good idea to invest in a TRUE Fitness treadmill like the M50, which has an orthopedic belt and provides a softer cushioning in the front where foot impact takes place. You can also monitor your progress with its large LCD screen.

Overall, the lesson from BYU’s findings is that if you want to give barefoot-style running a try and don’t want to risk an injury that may disrupt your running routine, take it slow.

How to overcome laziness and get motivated to exercise

Posted on by Angie Tinsley

For some people, it’s not the prospect of the sweat and burn that accompanies physical activity that prevents them from exercising – it’s just downright laziness. If you are one of those people that dreads working out, it may not be your fault: According to The New York Times, scientists have discovered that humans are naturally programmed to use as little energy as possible during movement. To push yourself to overcome this basic instinct and have a great workout routine, follow these tips:

1. Pick the right playlist
There may be some science behind that boost in energy you get when your favorite song comes up on your iPod as you exercise. According to a study from the University of Wisconsin, La Crosse, listening to upbeat music while you workout can reduce the perception of effort and increase your endurance.

2. Have great fitness equipment
It’s hard to get motivated to work out when you don’t have great fitness equipment. Try hopping on a TRUE Fitness treadmill to get motivated. Each one comes equipped with the TRUE HRC Cruise Control heart monitoring system, which will help you do the precise amount of work you need to maintain your target heart rate. The preset workout programs will also help take the planning out of exercising so you can get right to work.

3. Exercise with a friend
Having a set time to exercise with a friend can be a great motivator. You’ll be less inclined to skip your workout if you know someone is counting on you being there. Friends can also be extremely supportive and help push each other to meet their fitness goals.

4. Set goals
Setting concrete goals could motivate you to stick with your fitness routine. Try making an exercise schedule for yourself each week and approach your workout as if it were an important business meeting. You wouldn’t slack off in front of your boss, would you? If for some reason you have to miss a day, write down why and look over your excuses at the end of the week to brainstorm ways to overcome them.

5. Reward yourself
If you’ve conquered your inherent laziness and met your exercise goals for the week, reward yourself! Take a friend to that movie you’ve been dying to see, treat yourself to a pedicure or go to a basketball game. Figure out what motivates you, and use that knowledge to push yourself into sticking with a regular workout routine.