Use the treadmill to reduce impact during early months

What to Do

Start your running journey on a treadmill if you're concerned about joint impact, are significantly overweight, or are recovering from injury. Treadmills absorb 10-20% more impact than road surfaces.

Why It Works

The cushioned belt reduces stress on joints while providing a controlled, weather-independent environment. You can precisely control pace (preventing the beginner mistake of running too fast), set exact intervals, and stop immediately if something hurts. A 2022 pilot study found VO2 max improvements are equivalent between treadmill and outdoor running.

Tips

• Set the treadmill to 1% incline to simulate outdoor running effort (compensates for lack of wind resistance)
• Outdoor running produces greater improvements in sprint performance and body fat reduction
• Mix treadmill and outdoor runs for the best of both worlds
• Outdoor running provides superior mental health benefits from nature exposure and varied scenery