All posts filed under: Running

The Right Way to Practice Running Hills on a Treadmill

Written by Laurel Leicht

There are so many reasons to run hills. It burns more calories than running on flat ground, improves your running form, and strengthens your muscles. And, it’s essential if you’re training for a hilly race. Hill training on a treadmill can be a super-effective way to get comfortable running hills. You can set it to the exact incline that you want and make the “hill” last for as little, or as long, as you can handle. But, running hills on a treadmill has its own challenges. It can be difficult to know exactly how far to turn up that incline and how long you should hold it there. Plus, hoofing it up a hill on the treadmill can feel unbearably tough. “On the treadmill, the incline can be a little sharper than the hills you’d encounter outside,” says Aaptiv Trainer Jessica Muenster. “And, on an outdoor run, we have the benefit of distractions. When you’re climbing a hill, you’re looking at things around you and it’s easier because you’re not focusing on the hill.” Good news: …

Introducing Two Walk to Run One Mile Programs!

Written by Lindsay Dolak

We talk a lot about running and goals. From reaching new distances to hitting faster PRs, every running journey is made up of milestones—and it all starts with the first mile. We maintain that if you run, you’re a runner, regardless of distance or time. But for those new to fitness or simply new to running, even one mile can feel overwhelming. So, we created not one, but two Walk to Run One Mile programs to get you started on the right foot. Created by Aaptiv trainers Ben Green and Jaime McFaden, both of the six-week programs cover the absolute basics of running. The goal is simple: run your first mile—or your first mile in a while. You’ll focus on proper running form and technique with walking, jogging, running, and strength training workouts. And, while the goal is to complete one mile, the rewards extend far beyond the finish line. “This program is a perfect way to learn the basics of running and improve physical fitness,” says McFaden. “But the overall goal is much more …

5 Simple and Effective Core Exercises for Runners

Written by Mallory Creveling

When you think about running, you probably imagine it as a lower-body exercise, with your legs getting all the action. But, you might not realize that your core has to work in overdrive, too—keeping you upright, protecting your spine from impact, and even bettering your form to avoid injury. So, core work should play a major role in any runner’s workout routine. “Core strength is important for runners because it helps with posture, power, and speed,” says Meghan Takacs, Aaptiv trainer and NYC-based running coach. “I like to look at core as the powerhouse center of your movement. If this is strong, you are strong.” Find out more about how a strong core makes you a better run. Then, add these five core exercises for runners to your workouts. How a Strong Core Improves Your Run A recent study focusing on runners found that those with weak deep core muscles had an increased risk of developing low back pain, thanks to the extra force placed on the spine. Other research points out the relationship between core …

8 Tips for Running Long Distance on a Treadmill

Written by Lindsay Tigar

If your goals this year include finally checking that half-marathon or marathon off of your bucket list, here’s your friendly reminder that—ahem—it’s time to get moving. Running long distances requires a heightened dedication to training. Depending on your location and the season, you might be stuck collecting those KGs indoors on a treadmill. Anyone who’s done it knows that tackling long distance on a treadmill can get boring quick, but it’s an ideal alternative if you can’t make it outside. “The treadmill is a great way to get in your miles when you live in a city with harsh winters,” says multi-marathoner Stephanie Quach. “You don’t have to worry about frostbite or slipping on black ice. The treadmill is a lot safer.” We asked runner experts and marathoners how they go the distance on a treadmill. Keep reading to find out how to keep up stamina and avoid boredom. Go during off hours—and cover the ‘stop’ button. The treadmill can get boring fast. Running outside comes with scenery changes, fresh air, and space. The treadmill comes …

Concurrent Training: Should I Do Cardio or Strength First?

Written by Dan Roe

Almost all athletes train in strength and cardio simultaneously, but the weekend warrior can benefit from a similar exercise regime. It’s called concurrent training, and it’s all about gaining power without sacrificing stamina; or vice versa, depending on your baseline fitness level. Canisius College’s Charles Pelitera, C.S.C.S., PhD. explains how you can stimulate both energy systems to achieve your strength and cardio goals. Concurrent Training and the Interference Effect You’ll hear two things about concurrent training. Runners might tell you that serious strength training will add unnecessary muscle and slow you down. Powerlifters may shy away from cardio because of the perceived detriment it poses to strength and muscle mass. Both can be true. But in reality, it’s the duration, intensity, and timing of the exercises that make the difference. In true concurrent training, strength and endurance exercises are performed in relatively close proximity. This means that the body must adjust to competing stimuli. The Interference Effect According to a 2014 Sports Medicine paper, Robert Hickson, an exercise researcher and former powerlifter, learned this decades …

Is the Treadmill Bad for Your Knees?

Written by Lindsay Tigar

When the weather outside isn’t conducive to your appetite for speed—or ahem, snagging that perfect sunset pic, while running—you might have to take your running habit inside. In addition to the lack of scenic views, many people complain about the knee pain they experience when they trek on a tread. Although this condition will vary from one runner to another, Marshall Weber, CPT, explains that this high-impact exercise can take a toll on your knees. This is especially true if you’re recovering from an injury. You can make your treadmill healthy for you and your joints, though. Here, experts explain how the treadmill impacts knees and share their best advice for keeping your knees safe on the treadmill. Understand how the treadmill impacts knees. The next time you run or walk outside, analyze how you move. Without realizing it, you absorb hundreds—if not thousands—of pounds of force with each stride, according to fitness professional James Shapiro. When you upgrade that intensity to running on a treadmill belt, your musculoskeletal system takes the brunt of the impact. “If …