10 (mostly) serious rules for treadmill running

If you’re like the majority of Canadian runners right now, for which temperatures and conditions are making running outdoors a real challenge, you’ve no doubt had to consider taking your running inside.

The much loathed treadmill (dreadmill, hamster wheel, etc.) is often the best option for getting a run done safely and escaping the cruel conditions outside.

Like running itself, there are a number of unofficial rules associated with running on the treadmill and, whether you’re new to the machine or a regular, these (mostly serious) rules will help you adapt and fit in.

1. Dress appropriately. How great does it feel to wear shorts and a tee when it’s -25 outside? Pretty darn good! Most treadmills are housed within crowded gyms and enclosed spaces with other sweaty individuals but usually (hopefully) offer some form of cooling and ventilation. You definitely don’t want to overdress and, if you’re unsure, layer your clothing so you have the option to take something off if you get too warm. Some might say it’s also possible to under-dress and really short shorts are likely to attract glances. Guys, wear a shirt as going topless if definitely frowned upon. Most importantly, make sure you dress comfortably.

2. Don’t stay too long. While some gyms state how long you’re ‘welcome’ to use the machines, many don’t and yet there are definitely limits to how long you should stay, especially if it’s in a busy gym where others are waiting. A half-hour is almost always OK, but 45 minutes may be pushing it. Anything over an hour is definitely too long if others are waiting. Save your longer runs and workouts for off-peak hours (of which Sunday mornings usually are).

3. No snot-rockets allowed. Don’t even think about ejecting bodily fluids. While you’re at it, please only pass gas if absolutely required. Remember, you’re sharing the space with others.

4. Keep the noise down. We get it! Treadmill running is boring. Few can last more than a few minutes without a distraction, which is why it’s totally fine to opt for music from an iPod or listen to a podcast. Some even bring their own screens and watch TV while running, but always be respectful of others and keep the volume down.

5. Don’t fall off! Seems simple, right? Wrong! Whether someone is simply not very coordinated or perhaps not used to running within the confined space of the treadmill, falls and spills are a serious risk. Stick to a speed you can handle comfortably and pay particular attention to where you are on the treadmill. Avoid looking down at the belt or to the side (although that’s where the TV screens may be). Try not to lean excessively forward or edge up to the front of the machine.

6. Don’t race. Run at your own pace, not the person next to you. We’re not sure what it is about running immediately next to someone, but many will admit it can lead to some unofficial competition where neighbours size up one another and may up their pace to meet, match and perhaps exceed your competitor. This is usually not a good idea as you’ll likely run much faster and perhaps farther than you originally planned.

7. Treadmills are for running (or at least moving)! This one is likely to cause debate, but there is certainly nothing worse than wanting to go for a quick run only having to wait because all the machines are being used for those out for a stroll or standing and stretching on the treadmill. Walk breaks as part of a run are acceptable as are using the machine to warm-up and cool-down (granted you are not violating the second rule), but full length walking workouts are somewhat taboo. And if you need to stretch before or after your workout, please move it off the mill.

8. Don’t hold the hand-rails. Unless you’re walking (see previous), these are mostly to keep you oriented and from falling off the side. Holding on to them while running is both awkward and unnecessary.

9. Choose your elevation wisely. A general rule of thumb went that in order to mimic conditions outdoors, one should adjust the incline to a one per cent grade. Apparently this doesn’t apply to speeds slower than about 8 mph, but those wanting an extra challenge can definitely use the elevation to spice up the run and increase the challenge. Also, avoid running at an incline that significantly alters your stride or is too challenging to maintain your pace.

10. Finally, have fun! Treadmill running can be an asset for your winter training and doesn’t need to be boring. It’s a great place to do workouts where the environment and your paces are within your control. It can also be safer and less stressful on the body. You can alse this opportunity to visualize an upcoming race or your favourite running route. And hey, it’s better than not running at all!