Runners know perfectly well that running in the gym is much more pleasant: it doesn’t stab in the side, the throat doesn’t dry out, you don’t suffocate – you run for your own pleasure at least 5 km, at least 10. The “weather conditions” are almost always the same in the halls. Sometimes it is a little cooler or hotter, but all this is corrected by adjusting the air conditioning settings. If you have breathing problems: a deviated nasal septum, frequent sinusitis and sinusitis, or you often suffer from bronchitis, a treadmill can be your salvation, as it is much easier to breathe while running indoors. It is unlikely that you will catch bronchitis at a temperature of +23 without a headwind and with the right choice of clothes. On the treadmill, the weather conditions surrounding you (if you can call the gym and air conditioning) are almost the same in winter and summer. Humidity sometimes drops during the heating season, but this is easily leveled out with a humidifier, if, of course, you have a treadmill in your home.

Keep in mind that the number of calories burned displayed on the display of your treadmill (as well as other cardio equipment) can be overestimated by 15-20%. Running on the machine teaches us not to take long strides. For example, if adults are allowed to set a pace that is comfortable for them on the treadmill, they run slower and their stride becomes shorter, that is, their cadence increases.

Running on a track in the gym does not involve moving the body forward, as the track itself moves under your feet. This means that the load on the quadriceps femoris is much greater than the load on the glutes and hamstrings, which can lead to muscle imbalance as a result. The beauty of the treadmill is that it can think for you. There are various programs that allow you to choose a goal and slowly but surely go towards it. For example, you can select the Hill Run workout and set your own elevation and incline. No surprises! However, unpleasant surprises are also excluded. How much do you need to run to lose weight? If you want to lose weight, you need to run for 20-30 minutes at a heart rate of about 60-70 percent. This is the most effective and safe heart rate range to help you lose weight. If you go to the gym to gain lean muscle mass, you need to focus less on aerobic activity and focus on the main emphasis on strength training. Running, at the same time, should be about 10-20 minutes with a heart rate range of 50-60 percent of the maximum heart rate. In the event that you just want to keep fit, it is enough to run for about 30-40 minutes at a moderate pace. If you have cardio training on a separate day, you should run for no more than an hour, choosing the right level of heart rate for yourself and your needs.
If you’re an ectomorph, you need to cut down on your running time, but don’t cut it out of your training program entirely. You can turn on the treadmill at the very beginning of your workout, as a warm-up. To warm up the muscles, you can run from 5 to 20 minutes. Endomorphs should focus on aerobic exercise, as they have constant problems with being overweight. This body type should run for 20-30 minutes at 60-70 percent of your maximum heart rate. How much to run on a treadmill for a mesomorph? Everything is much easier for them. It all depends on the goals pursued by a person with this type of physique. For example, if an athlete is cutting, you need to devote more time to cardio training, run for about 20-30 minutes in an accelerated mode (60-70 percent). If the person is on the mass, you can do this combination: 10 minutes of running on the treadmill as a warm-up, then strength training, followed by 20 minutes of a hitch. Perform warm-up and cool-down runs with a heart rate of 55-60 percent of the maximum.
Remember that in any case, you need to run on a treadmill. Such an activity improves human health, improves the functioning of the cardiovascular system, increases the volume of the heart, helps to lose weight or even gain lean muscle mass. Also, we should not forget that the effect of training directly depends on proper and balanced nutrition. For example, if you reduce aerobic activity and train for mass, doing strength exercises, there will be no effect from training without proper nutrition. The same will happen if you intend to lose weight. Even if a person runs for 2 hours, without proper nutrition there will be no effect, but only harm to health.