Treadmill Workouts: Muscle Development While Running on A Treadmill

With Fall & Winter weather, comes the challenges of training outdoors, here is a helpful infograph on running on a treadmill in different modes and the corresponding muscles it develops, as well as some workouts you can try; from beginner to advanced!

Running is sport with many advantages. First of all, it does great for your health: it keeps the heart in shape, it burns fat fast and it sculpts the muscles in an harmonious way. But running has a positive influence on your mind also: when you run you have fun, you socialize easier, you kill stress and you feel good about yourself.

Running on the treadmill is a training alternative which comes in handy, especially for those with a busy schedule. It has its pros and cons. But if you balance them, it’s usually an advantage to have this option.

Even if you don’t focus on muscles and strength workouts, running on the treadmill has a tremendous effect on the most important muscle groups.

Muscles Groups Developed While 

Running On The Treadmill

The Heart

The heart is the main muscle you workout on the treadmill. Treadmills provide great cardiovascular exercise that raises the heart rate and strengthens the overall health and stamina of the heart.

Quadriceps

Exercising on the treadmill works out the quadriceps muscles, located on the front of the thighs.

Calves

The calf muscles are located between the ankle and the knee. While walking and running these muscles act as stabilizers for the body. This is why you must stretch them on a regular basis.

Hamstrings

The hamstrings are located on the back of the thighs. They are effectively toned through treadmill workouts. Hamstrings can be pulled easily so you should stretch adequately before starting your workout.

Glutes

The proper name of this 3-part muscle group is the gluteal muscles. The gluteus maximus, gluteus medius and gluteus minimus are located in the buttocks and they are worked intensively during treadmill exercises.

Iliotibial (IT) Band

The iliotibial (IT) band is a tough group of fibers positioned on the outside of the thigh. This is an important stabilizer during running. If you want to prevent the IT band syndrome, the treadmill helps because you run on a level surface.

Muscles Used When Running in Incline Mode

Use the incline mode to challenge the cardiovascular system at lower speed.

In incline mode the back muscles are used to keep the body upright.

The uphill position helps to build long and lean calf muscles. It’s also a good position to stretch the calves.

Incline helps to build strength in your thighs (or quadriceps) and the buttocks.

Incline minimizes the heel-strike impact.

Muscles Used When Running in Decline Mode

Running with decline requires less energy.

Compared with incline mode, decline increases the stress on the ‘anti-gravity’ muscles of your hips, legs and ankles.

Running with decline is extremely hard on knee joints.

Decline helps to increase your leg turnover, which improves your acceleration and speed on flat surfaces.

WORKOUTS BY FITSUGAR 

10 Reasons To Workout On Treadmill

1. When you use a treadmill you have a lot of options: you can walk, jog or run, choose predefined workouts and combine exercises.

2. You can train in the comfort of your home. You also have the privacy advantage.

3. You can workout at what hour you want, for how much time you want and for how long you want. Most gyms limit the use of treadmills at 30 minutes.

4. It gives you diversity.

5. If you have a good treadmill you can keep a record of your progress. With this information you can adjust your training schedule and get better results.

6. Walking on a treadmill helps decrease stress level. Doing workouts on a treadmill is a good relaxation method. Most of the newer machines come with an iPod Dock that let you play your favorite music.

7. After a dynamic exercise on your treadmill you are bound to sleep well.

8 It is flexible – you can start at slow speed and increase it as you advance. You can choose a program you want to focus on aerobic, fat burning or performance.

9. It doesn’t matter if it’s raining, snowing or it’s just too hot. Nothing can stop you from exercising.

10. The treadmill is one of the top machines when it comes to fat burning and indoor training. Exercising on a treadmill will increase your fitness level and will improve your health.

PS: Plus it includes Cardio Features to help you keep your heart rate under close supervision and at the same time not stress yourself over your body’s possibilities.

5 Ways to Make Long Runs Easier

This blog post is dedicated to my client: Wynter Metoyer, who is running her first half marathon, the Rock n Roll Marathon in Dallas, TX on Sunday, March 24th!  Go kick some

butt, my friend!! 

5 Ways to Make Long Runs Easier

Elite marathon runner Deena Kastor shares her tips for making the most of your miles

Whether you’re prepping for a marathon or a 10K, long runs will be part of your training routine.

If you haven’t logged more than five miles before, distance runs can be incredibly intimidating—and incredibly rewarding.

“The runner’s high from accomplishing ‘your longest run so far’ can last weeks,” says Deena

Kastor, an elite marathon runner who won the Kaiser Permanente Rock ‘n’ Roll Pasadena Half

Marathon on February 17, finishing in 1:12:57. Whether you’re lacing up for your first 6-miler

or gearing up for a 20-mile run, use these expert tips to make them as enjoyable as possible:

Stay Hydrated

Being low on H2O will literally slow you down. A good rule of thumb: take in four ounces of

liquid for every 15 minutes you’re running, says Susie Parker-Simmons, a U.S. Olympic

Committee sports dietitian. If it’s hot and humid outside, double that amount. You can either

stash bottles in bushes along your route or invest in a fuel belt. On recreational runs, feel free

to drink whatever you’d like (Kastor mixes Pomegranate Berry Cytomax with her water). But

if you’re training for a race, try to find out what brand and flavor of sports drink will be at fuel

stops. That way you can practice using that specific solution, Kastor says.

Carb Up

Your body can perform for up to an hour without your refueling. But during longer runs, you’ll

want to start restocking your carb supply before then. Since it takes time for your body to

process carbs, plan to consume about 15 grams of carbs every half hour during long runs,

Parker-Simmons says. If your fluid of choice is a sports drink, you’re probably already good

to go (many of these contain all the carbs you need). If you prefer H2O, bring along sports gels,

beans, or chews to keep your energy up. (Related: 7 Energy Chews to Try.)

Beat Boredom

Novelty is your friend. Download some new tunes on your iPod, treat yourself to a new running

outfit, or plot out a new route (mapmyrun.com is a great site for estimating mileage). Also important: having the right mindset—and staying focused on the end goal. Kastor likes to write a personal

mantra (think: “Go the distance”) on a sweatband or rubber bracelet and wear it during long runs

to stay inspired.

Pace Yourself

“Long runs are all about getting in the time or distance, so speed is less important,” Kastor says.

You should be running slow enough to have a conversation (even if it’s a slightly breathless one)

so that you can maintain the same pace throughout your route. Keeping a steady speed should

help you run all the way to the finish line, but if you do run out of steam before then, walking for

a while is better than quitting.

Get Comfy

Feeling uncomfortable (too hot or cold, like you have to pee, or like you’re trapped in a sports

bra that rubs you the wrong way) is manageable if you’re only going a few miles. But if you’re in

it for the long haul, it’s smart to minimize these types of annoyances. Spend some time anticipating possible irritants and trouble-shooting them. For example, if it’s cold outside, wear a coat and plan

a route that allows you to swing by your house and toss your jacket off a few miles in, after you’ve warmed up. You’ll also want to practice running in the clothes you plan to wear on race day. That

way you’ll know if anything rubs you the wrong way ahead of time, Kastor says.

From: Women's Health Magazine's Blog:

http://blog.womenshealthmag.com/whexperts/long-run-tips/?cm_mmc=Newsletter-_-1238740-_-03222013-_-5WaystoMakeLongRunsEasier-ReadMore

8 Foam Rolling Techniques for Stretching & Injury Prevention

By performing Self-Myofascial Release techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. 

Kinetic Chain Concepts

The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints)6. The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle3,5,10,12.

For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised, which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps improve muscular balance and performance.

Benefits of Self-Myofascial Release

• Corrects muscle imbalances

• Improves joint range of motion

• Relieves muscle soreness and joint stress

• Decreases neuromuscular hypertonicity

• Increases extensibility of musculotendinous junction

• Improves neuromuscular efficiency

• Maintains normal functional muscular length

How Does it Work?

Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO's past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be "autogenic" because the contracting agonist is inhibited by its' own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.

General Guidelines

The Instruction:

• Hold each position 1-2 minutes for each side (when applicable). If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.

• Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

• Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling. Clients can perform SMFR Program 1-2 times daily.

Suggested Readings

• Integrated Training for the New Millennium, NASM. 2000
• NASM Optimum Performance Training for the Performance Enhancement Specialist educational course
• Clark MA, Russell AM: Low back pain: A functional perspective. www.nasm.org
• Corn R: Neurologic rationale for integrated training.

References

1. Alter MJ: Science of Flexibility. Second Edition. Human Kinetics. 1996

2. Basmanjian JV (3rd ed): Therapeutic Exercise. Williams and Wilkins, Baltimore. 1978

3. Chaitow L: Muscle Energy Techniques. New York , Churchill Livingstone. 1997

4. Clark MA: Integrated Training for the New Millennium. NASM, Thousand Oaks. 2000

5. Downey J, Darling R: Physiological Basis of Rehabilitation Medicine. WB Saunders, Philadelphia . 1971

6. Grigg P: Peripheral neural mechanisms in proprioception. J. Sports. Rehab. 3:2-17, 1994

7. Gummerson T: Mobility Training for the Marital Arts. A & C Black. 1990

8. Liebenson C: Rehabilitation of the Spine – A Practitioners Manual. Williams and Wilkins. 1995

9. Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static, or proprioceptive neuromuscular facilitation? Arch. Phys. Med. Rehabil. Jun:63(6): 261-262. 1982

10. Selye H: The Stress of Life. McGraw-Hill, New York. 1984