Person running on a treadmill learning how to transition to running on the treadmill.

How To: Transition To Running On The Treadmill

January 7, 2021

As the winter weather continues to drop, it may be time to take your training indoors. The transition to running on the treadmill can be a fun experience if you take the right steps. Today, we are sharing a few tips and tricks on how to best transition to running indoors.

Make The Transition Gradual

If possible, ease into your indoor training to allow your body to adjust to your new running gait. Ensure your indoor running workouts are 20% or less of your running workouts until you feel that your body has had the opportunity to adjust.

Get Fitted For The Right Shoes

Did you know most running shoes last around 500 miles before they wear out and become unsafe to wear? Start off your treadmill training with a pair of shoes that work well for you. Your local running store should be able to help get you fitted and offer suggestions based on your foot type, pronation, and preferences.

The right shoes for the transition to running on the treadmill.

Join A Running Club

If a community is what you crave, join a virtual running club. Choose a club that creates a community, challenges you, and offers a fun experience. If you are looking for a Strava run club, join the TRUE Run Club, which offers motivation, challenges, and fun giveaways throughout the year.

Find The Right App Or Training Platform For You

There are a plethora of apps that can help you get the most out of your treadmill runs. Look for apps that are compatible with your treadmill. You can choose a simplistic app such as GymTrakr, or join a virtual world like Zwift. In addition, most treadmills offer built-in programming to challenge your workouts like TRUE HRC Heart Rate Control®, which allows you to set your target heart rate. The treadmill will then adjust the speed and/or incline of the treadmill to keep you at your target heart rate.

Prioritize Cross-Training And Recovery

Prioritize Cross-Training And Recovery.

Cross-training can help reduce the risk of overuse injuries and reduce stress on joints and the spine. Add in some weight training, cycling, swimming, or elliptical workout. We have a full playlist of light equipment and bodyweight workouts that you can complete at home or the gym.

Recovery is also key to your treadmill workouts. Select low-resistance activities such as yoga, walking, foam rolling, or stretching and incorporate them into your weekly workout routines.

Whether this is your first time running indoors or you’re looking to make a transition to running on the treadmill, there is no better time than now!