Convenient, time-effective and a 0% chance of rain. Treadmill running might create a love/hate divide among runners and triathletes. But one thing that’s for certain is that, done right, doing some of your run mileage indoors can have major benefits for your run fitness.
Whether you’re planning to upgrade your at-home indoor training set up, or heading to the gym. Our treadmill running gear guide will talk you through all the essential kit and tech considerations to help you make the most out of your treadmill miles.
Treadmill
First and most obvious, if you’re planning to run on a treadmill. You’re going to need access to a treadmill! If you’re planning to get one for your indoor training set up at home, take some time to make sure the running machine you invest in is fit for purpose. You’ll find cheaper options out there, but these are typically aimed at walkers/joggers rather than those looking to do full run workouts or put in high mileage.
Take a look at tech specs like the top speed, maximum weight (this will give you an indication of how durable it is) and the deck material. Ideally you want to choose a treadmill that offers a natural amount of cushioning and energy return, so you’re not hammering your joints but you’re also not ‘sinking in’. Slat belt surfaces can offer more cushioning, but they can absorb a lot of your vertical energy and offer little rebound. A continuous belt (such as the one on the new Wahoo KICKR RUN) can offer a more natural feeling more akin to running outdoors. A continuous belt is usually quieter than a slatted treadmill belt too – something your family/housemates/neighbours will thank you for.
Get a really strong fan
Most of us are likely to feel hotter, sooner when we’re running indoors compared to cycling on the turbo trainer. Which means if you work up a good sweat indoor cycling, you can expect things to get even sweatier when you’re running on the treadmill. A strong fan is essential for your home treadmill set up, otherwise every run will become a heat prep session. Look for a fan with different speed settings that you can control with a remote control. That way you can have it on gently while you’re warming up, then get the air flowing faster once you hit your stride without having to get off the treadmill to adjust it. If you want to really up your indoor training game, you could also consider getting a smart fan like the Wahoo KICKR Headwind, which pairs with your heart rate monitor so as your heart rate increases, so does the fan speed.
Heart rate monitor
That brings us on to the next highly recommended item for your treadmill running gear list: a heart rate monitor. While a HR monitor isn’t essential to being able to get on the treadmill and run, using one to help measure your effort and track your progress will help you to get the most out of each training session.
Most treadmills will be able to pair with your heart rate monitor via Bluetooth or ANT+. If you’ve got a smart treadmill you’ll also be able to connect up with platforms such as Zwift.
Running/fitness watch
If getting a smart treadmill that links with training apps like Zwift or Wahoo to record your run workout isn’t possible. You can still record your efforts using a running watch that has an indoor/treadmill mode. Typically these will guess-timate your pace using the internal pedometer, so they’re not precisely accurate – but you’ll be able to get a recording of your heart rate and time spent in each zone. Plus a lot of the watches have a calibrate function where you can amend the distance to match the treadmill display as you save your run.
You can also get after market treadmill pace sensors (such as the Runn sensor) which can fit to a ‘dumb’ treadmill and send pace and cadence data to your watch, or Zwift – though unlike a smart treadmill, any training platform you use won’t be able to communicate back with the treadmill to automatically adjust pace or incline.
Headphones
If you’re planning to wear headphones when you’re running outside, we’d always recommend going or open ear/bone conduction options that allow you to still have a good level of awareness of what’s going on behind you. But on the treadmill, you want to use in-ear or over ear head phones that do a good job of cancelling out the noise of your feet hitting the deck so you can hear your favourite running playlist or podcast easily. This is particularly true if you’re having to make use of a treadmill in a busy gym – you’ll find it a lot easier to get your run workout done if you can tune out your surroundings and focus on your effort.
Running shoes – do you need specific treadmill trainers?
The answer here really depends on if you’re looking for an excuse to buy new running shoes. If the answer is yes, then we’ve got you: of course you need new running shoes!
In reality you don’t need a specific pair of trainers for running on the treadmill, but there are a few considerations to take into account. Whereas when you’re running outdoors you’ll potentially want to prioritise things like grip and stability – particularly if you run on mixed terrain. On the treadmill, you’re always going to be running in a straight line. Instead you want to prioritise comfort: breathability and cushioning.
Most treadmills are slightly more forgiving compared to running on tarmac thanks to the slight flex you’ll get from the deck – Wahoo for instance say their new KICKR RUN smart treadmill offers a similar experience to running on hard packed trail. But because you’re going to have a much more repetitive landing on the treadmill, cushioning is still important for comfort and injury prevention. Choose a running shoe with a mid-range level of cushioning – you don’t need an ultra-squishy high stack height as this might feel unstable.
Breathability is also key when it comes to the shoes you choose to run in on the treadmill – you’re going to be getting a lot hotter and a lot sweatier compared to running outdoors. So maybe switch out the waterproof trail shoes for something a little lighter!
Lightweight, ultra-breathable running apparel
Alongside what you wear on your feet to run on the treadmill, you’ll also want to think about what kit you wear. Breathable, fast-drying fabrics are key, because you’re going to be sweating more. There’s nothing like a sweat-soaked top clinging to you while you run to make you want to cut a session short.
Chafing can also be more of an issue when you’re running on the treadmill, due to the higher sweat rate and also the repetitive motion. Look or running shorts with seamless hems and a good amount of stretch to set yourself up or max comfort.
Stay on top of your hydration
Finally, make sure you keep your supply of hydration tablets/sports drinks stocked up. We can all be guilty of letting our sports nutrition fall to the wayside when we haven’t got a race coming up. But if you’re running on the treadmill more often, it’s important to ensure you’re replenishing all the electrolytes you’ll be losing through your sweat. Failure to do so could leave you feeling dehydrated and suffering from muscle cramps.
That’s the gear covered, now it’s time to get training. Check out our tips for using treadmill running to improve your run speed, form and endurance, or learn more about what to focus on during the winter to improve your triathlon run split next season.
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