I don’t ever actually answer the question because the way I purchased my treadmill wasn’t by researching hundreds of treadmills and figuring out which one was the absolute best. This won’t work because treadmill availability is different from city to city and country to country.
Instead, how I selected my treadmill and how I suggest you select your treadmill, I recommend that you choose the features and requirements you need, within a budget you can afford, then go to a local fitness equipment store and ask for a recommendation.
In this article we’ll give you some guidelines for what features to look for in a treadmill with regards to speed and horsepower needed for your run, what a good incline is for a treadmill, and what are all the other features you’ll certainly want for your treadmill.
Most treadmill speeds range from 10 to 14 miles per hour with the cost of the treadmill increasing the faster a treadmill can go.
Personally, I recommend at least a 12mph treadmill but you can use the stats below to determine how fast you are and therefore how fast your treadmill needs to be:
A more important factor in how long a treadmill will last is the quality of the motor. How much horsepower do you need in your treadmill and what type of motor should you get?
First off, you should be looking for a continuous duty motor, usually designated with “CHP” after the amount of horsepower listed. A Continuous Duty treadmill is much higher quality and will last longer, the speed of the treadmill will be very consistent and last for a long time.
What treadmill horsepower you need is a much bigger question. Treadmill horsepower ranges from 1.5 for a bargain basement treadmill all the way up to 6.0 for top of the line commercial treadmills.
I don’t recommend going with 1.5hp treadmills because they’ll just be working too close to their capacity too often for them to last very long for most people. I recommend sticking with a 2.5-3.0 CHP horsepower treadmill for most people because this is the sweet spot for power and budget.
Most treadmills range from 0-12% incline. Some treadmills even decline simulating running downhill.
I recommend that you get a treadmill with as much incline as possible because max incline sprints of 8-10 seconds is an absolutely excellent way to get in a time efficient workout. Having a decline feature is far less important.
Special tip: when doing your normal running, set your treadmill to a 1 degree incline to simulate the wind resistance you’d get running outside.
When it comes to the size of the treadmill there are two main considerations: belt width and belt length.
If you’re running with your treadmill you’ll want a belt length of around 54”, if you’re just walking on your treadmill 48” will work.
Similarly, the width of the treadmill belt should be at least 20” wide for runners and 18” wide for walkers.
Programmed workouts, heart rate sensors, fans, touch screens, bluetooth speakers, etc…. Treadmill manufacturers have been adding features to their models for years, and in my opinion it’s all unnecessary.
The only features I really need in a treadmill is a water bottle holder and a spot to put my phone and remotes.
Most people don’t use pre-programmed workouts, fans aren’t fast enough to cool you off, heart rate sensors are inaccurate, and most people have a set of running headphones they already use. In my experience, most features on treadmills are just ways to jack up the price of a treadmill and are unnecessary.
This is the fun part! I won’t recommend a treadmill budget, that’s actually up to you to decide.
Instead, what I’ll recommend is that you decide on the requirements and features of the treadmill that are important to you, then you go to a fitness equipment store and ask for the best value treadmill that will satisfy your needs.
For example, what I asked for (and what I recommend most runners ask for) was:
“The cheapest treadmill you’ve got that could go up to 12 miles per hour, 12 degree of incline, had a 2.5-3.0 horsepower motor, has at least two cupholders, and is durable enough to run on a lot.”
If you give a good fitness equipment store those guidelines, they’ll be able to recommend a treadmill for you. In my experience, you can get a good treadmill that satisfies all these requirements for $1,000-1,500.
The world of treadmill specifications is a deep, dark rabbit hole that you could spend hours obsessing over. Hopefully with this basic guide you’ll get all the treadmill you’ll ever need, without spending more than you have to.
]]>Written By "Triathlon Taren" Gesell
Triathlon Coach and head cheerleader at TeamTrainiac.com
http://triathlontaren.com/
Of course, you could purchase a treadmill (which we discuss in an article here) but logging nothing but mind-numbing miles on a treadmill is a sure-fire way to lose your passion and enjoyment for running.
It may seem daunting, but running can be done throughout the entire winter; no matter how low your thermometer drops. Personally, I live in Winnipeg (Winterpeg), Canada where temperatures get down to -40 Celsius ( -40 Fahrenheit), and in spite of the very coldest weather of the year; I run outside year round.
Running in the winter just takes a little bit of preparation and the right cold weather running clothes to be perfectly enjoyable.
In this article we’ll give you the best cold weather running gear for every temperature, and the winter running shoes we recommend to keep you on your feet and feeling warm and toasty during those colder months.
Merino wool running base layers come in several different thicknesses; the thicker the base layer; the warmer it will be. Most merino wool run clothing brands will have guidelines you can read that will help you select which thickness base layer is right for you.
One thing to remember when selecting a running base layer is that warmer isn’t always better. If you’re too warm you’ll sweat too much and eventually get cold, so you want to dress in such a way that you’re actually fairly chilly at the start of the run allowing you to warm up and be comfortable during your workout.
Depending on how cold your winter gets, a merino wool base layer might be all you need. Personally, when it’s around freezing I’ll use a thick merino wool base layer on my legs and torso and a pair of shorts and t-shirt over top.
The base layer provides your warmth while the outset shell breaks the wind.
Unless you’re in extreme cold weather, a merino wool base layer and a pair of shorts is likely enough to keep your legs warm enough. But your torso will need a jacket to keep you warm. There are two levels of outer shells I recommend:
Level one outer shell: Windbreaker
Around freezing a basic windbreaker with no insulation on the inside is enough to keep warm as long as you’ve got a good base layer on underneath.
For temperatures right around freezing and down to -10 Celsius (14 Fahrenheit) I’ll wear a thin merino wool base later on my legs and torso, a regular pair of running shorts over top of the base layer, and a thin windbreaker on my torso.
Level two outer shell: Thermal jacket
Once temperatures get below freezing you’ll want to get a thermal jacket; cycling jackets are perfect for this.
A Thermal cycling jacket is windproof on the outside and has a small amount of insulation on the inside to additional warmth.
For temperatures between -10 and -20 Celsius I’ll wear a thin merino wool base layer, a pair of normal running shorts over the base layer, and a thermal cycling jacket on my torso.
Level Three outer shell when windy: Windbreaker shorts
At temperatures under freezing that are accompanied by wind, I recommend swapping your regular running shorts for a pair of windproof running briefs.
Windproof running briefs are like the thermal run jacket with windproof material on the outside and a bit of thermal insulation on the inside to keep your “tender areas” out of the wind and warm.
When you start running in weather around -20 Celsius or colder you’ll need a completely new approach; this is the running danger zone where many of the runners in my run group (myself included!) will stop running outside. While it’s totally possible to run in weather this cold, it gets a little harder.
Base layer: your merino wool base layer on your legs and torso should be as thick as possible at these temperatures.
Legs: getting a pair of winter running pants that are similar to your thermal run jacket is ideal for extreme cold temperatures. Windproof on the outside and insulated on the inside.
Jacket: Some runners are able to continue to run in this extreme cold weather with their thermal run jacket and a more substantial base layer. Personally, I like both a thicker base layer and an extreme cold running jacket made of Primaloft. Primaloft windproof jackets will get the wind off your body and still maintain warmth as you sweat.
The first thing new winter runners think about getting for their shoes is a pair of coils or studs to put over their shoes for grip. I personally am not at all a fan of this for several reasons:
Personally, not a single athlete in my running group uses coils or studs on their winter running shoes. In most cases we actually all run in our normal running shoes year-round.
The only thing we will change with our running shoes in the winter is that we’ll refrain from using our speed-focused running shoes that have smoother soles. We’ll make sure to select runners that have some form of traction on the sole.
At maximum, during some very snowy days, I recommend athletes use a pair of trail runners with additional traction on the sole.
Pro tip: during extremely windy days where your toes might get cold, put a piece of duct tape over the ventilated toe area of your runners to keep your feet out of the wind.
The best advice I was given early on in my winter exercising life was to, “keep your legs and torso cool(ish) and your extremities warm.
While you want to start your runs with your legs and body feeling a little cool and get warmer as you start running, you want your hands, feet, head, and neck to stay warm from start to finish.
Socks: Again, I like merino wool for socks. Up until -15 Celsius (5 Fahrenheit) I’ll use just a basic merino wool sock about the thickness of a base layer. Any colder than this and I’ll add a second layer of progressively thicker merino wool socks.
Hat: From freezing until around -15 Celsius (5 Fahrenheit) I’ll use just a standard running beanie. Something thin that allows my head to breathe while keeping the wind off and providing a small amount of insulation around the ears is perfect, many women like a headband around their ears for this so that they can cool off through their head.
Balaclava: Below -15 Celsius (5 Fahrenheit) I recommend adding a full face and neck balaclava that’s windproof on the outside and has insulation on the inside like the thermal jacket. At extremely low temperatures you can even combine the balaclava and the beanie for extra warmth.
Gloves: I recommend three progressively warmer google combinations to keep your hands warm:
All this winter running gear may seem like a lot of clothing to buy, and it is. This guide isn’t meant as a shopping list of what you have to go out and purchase right away. Rather, this is a guide of what you can start to accumulate and gradually purchase over the course of the next several years.
Winter running may seem daunting, but with the right winter run clothes you’ll have no problem staying fit and healthy throughout the entire year!
]]>Written By "Triathlon Taren" Gesell
Triathlon Coach and head cheerleader at TeamTrainiac.com
http://triathlontaren.com/
Winter is a perfect time for runners to take a step back from their running and work on strength training. Weather isn’t as nice outside and races aren’t happening for a while, so winter is the time endurance athletes should focus on strength training.
But with gyms still closed down, constrained, or just plain old gross, right now a lot of endurance athletes are wondering how they can workout at home without having to spend thousands of dollars on home gym equipment.
In this article we’re going to share with you a basic home gym setup that you can put together for under $300 that will help get you strong and ready for the next race season, and we’ll share some exercises you can do with this equipment that are ideal for endurance athletes.
Resistance bands are one of the best bangs for your buck when it comes to home gym equipment. They only cost $5-15 each and they’re extremely versatile.
Forget enormous exercise machines and huge squat racks! If you want to shake, cry, and get strong in the process then some basic movements with resistance bands are perfect.
For as little as $10 you can get a great set of resistance bands; check out Amazon for some great, and inexpensive, options.
I like to use resistance bands for leg abductions movements like Monster Walks, Duck Walks, and leg raises while lying on your side. These exercises work on the glute Medius (side of your bum) which is critical for stabilizing your body with every single foot plant.
People who sit a lot in a chair, at a desk, or in the car everyday will have a tight chest which results in an inactive back. Using resistance bands to help with chest stretching is a great way to unlock a lot of upper body mobility and stability.
“If mamma ain’t happy, nobody’s happy.” This is a phrase that was told to me by a strength coach to professional triathletes when talking about foot and ankle mobility.
If you’re a runner, a skier, a cyclist, a snowshoer, or you do any activity where your feet plant and your ankle moves in any direction, you need a strong foot and an ankle that moves easily.
I like to use two different tools to help with foot strength and mobility: a wobble board that costs around $20 and a foam balance pad which also costs around $20.
The wobble board can be used each morning while checking through email or waiting for your coffee to brew. A few circles and wobbles in all directions is enough to keep your lower leg mobility healthy.
The foam balance pad should be used when you do one legged exercises to add a little bit of instability that will force your foot, lower leg, and core muscles to turn on and get better at keeping your body strong and stable.
Gymnastic rings are the original TRX and in my opinion they’re just as good at about ¼ the cost coming in around $30.
You’ll have to mount the gymnastic rings in place on something solid from the ceiling, but once you do you can simply YouTube search “Gymnastic Rings workout” and do just about anything for a great workout.
Gymnastic rings hit exactly what endurance athletes need to strengthen. They’re unstable so they force you to exercise your core which will make every single sport easier come spring.
An exercise ball is a must for your home gym. It allows you to do core exercises, it can also help with stretching routines, finally and exercise ball can double as a workout bench with the added benefit of causing you to work to stay stable.
At $20 an exercise ball is one of the most versatile pieces of home gym equipment around. Just YouTube search anything “Exercise Ball core routine” and you’ll get some killer workouts.
Kettebells are probably the best weight-focused strength equipment that you can get for your home gym. While dumbbells are limited to how you can use them, the design of kettlebells allows it to be held in so many different ways that it’s incredibly useful.
Kettlebells also offer a cardiovascular benefit that traditional strength training doesn’t. So with kettlebells you’re getting stronger and faster!
The key to using kettlebells is to start out light, very light! Because kettlebells are so unstable it takes a long time to learn how to handle a kettlebell properly and if you go too heavy too soon you’ll almost definitely get injured. Yours truly is actually currently nursing a rib tear because I tried a new kettlebell movement (Truckish Get Ups) with a weight that I’m comfortable with in kettlebell swings but not this particular movement.
I recommend starting with a 15-25lb kettlebell and using that to learn the basic fundamental kettlebell exercises. For endurance athletes you’ll want to focus on exercises that work stability, the core, the rear side of the body, and the legs (you can leave the shoulder stuff and bicep curls to the weightlifters).
With kettlebells I find that simpler is better; the colourful ones tend to get sticky and rip hands apart. You can get a great 25lb kettlebell for just $40 then build your collection of kettlebells from there.
Finally, closer to spring you’ll want to start translating all this stability and raw power into sport-specific strength. Plyometrics are the best thing for transfer strength into speed. For this I recommend getting a plyo box and an agility ladder, which cost $100 and $20 respectively.
I recommend getting a foam plyometric box because they’re lightweight and you can flip them on their different sides to get different heights. The foam material will, you guessed it, help you build stability by activating your stabilizer muscles on the unstable foam.
The agility ladder will help you do speed plyometric drills which will help train your body to get off the ground quicker, and you’ll develop coordination and body awareness which is critical to staying injury free throughout a race season.
Spend the winter doing as little as two thirty minute strength sessions each week and your next season races are going to be faster and your training will hopefully be injury free.
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Written By "Triathlon Taren" Gesell
Triathlon Coach and head cheerleader at TeamTrainiac.com
http://triathlontaren.com/
I live in Winnipeg, MB in Canada, where each year the temperatures get into the -40s for weeks on end. But for the past five years I’ve kept cycling year round, both indoors and outside!
There are three keys to being able to enjoy cycling throughout the winter that we’ll guide you through in this article:
In this article, we outlined how to dress for running in the winter. The same principles from that article apply to cycling in the winter: dress to be slightly chilly when you start the ride and let the ride warm you up, use a merino wool base layer for warmth and a wind shell on the outside, and keep your hands, feet, and head warm because they’ll get the coldest.
There are, however, a couple of extra considerations for your winter cycling clothing due to the additional wind you experience on the bike, combined with the fact that you don’t get quite as warm riding as you will while running in the winter:
Winter riding is hard on bikes. REALLY hard! For this reason, I don’t recommend using your favorite carbon fiber racing bike during the winter. There are several bikes you should consider for your winter riding, depending on what type of riding you’re doing and what conditions you’re riding in.
Slightly cold weather riding
If temperatures are around freezing, in good conditions, you can certainly use your normal bike as long as the conditions aren’t too wet.
Once the weather gets snowy, rainy, or slushy, there will be a huge amount of dirt that gets kicked up from the road and into your bike. If this happens, you have a couple options:
Slightly snowy winter riding
If you’re in an area of the world that gets snow and you want to keep riding throughout the winter, you certainly can! I actually found it warmer to cycle to work throughout the winter than it was to drive to work because I could stay warm the entire time from pedalling, and I could lock up my bike right next to my office, meaning I don’t have to walk many blocks through the cold.
However, if you’re going to ride in wet and snowy or even freezing conditions, you’re going to have to change the bike you ride and how you set it up.
"Winter Warrior" Winter-Riding
If you want to train year-round and get in some good long rides with friends, definitely think about getting a fat tire bike!
Fat tire riding has saved me hundreds of hours of indoor bike training because the fat tires that are 4-6” wide allow you to ride as easily on snow and ice as you could on normal roads. Fat tire bikes are a blast and I can’t recommend them enough.
That said, fat tire bikes can’t really be used for a lot of riding throughout the entire year. So unless you are in a climate that gets a really long winter and you’re committed to riding outside all winter, don’t bother purchasing a fat tire bike.
INDOOR TRAINING SETUP
At the beginning of the winter in 2018, I decided to try out Zwift, the indoor training app, which allows you to bike and run inside a virtual world with and against athletes from all around the world in real time.
The Zwift app, paired with a smart bike trainer, makes you feel like you’re riding outside because as you ride around the virtual world, the smart bike trainer changes the resistance so it feels like you’re riding up and down hills.
The very first ride I did on Zwift in 2018 got me hooked! That ride was supposed to be 45 minutes long and I spent 75 minutes riding around, having a blast. I highly recommend getting a Zwift setup if you’re forced to ride inside this winter.
To get set up riding on Zwift you’ll need the following:
Zwift offers competitive group races, casual rides (check out our Team Trainiac group ride, open to everyone at 5:10pm Central Time every week), a library or workouts to choose from, and even full training plans for cycling or running.
Before getting a proper indoor training setup built, I would struggle to ride three hours each week throughout the winter. Now that I’ve gone so far into the Zwift world that I’ve built a life-size Zwift setup with a 10’ wide screen and an overhead projector, I’ve done as much as ten hours of cycling in Zwift in a week. It truly makes the winter go by so much quicker.
Cycling in the winter isn’t nearly as pleasant as frolicking through mountains while getting a killer arm and lower thigh tan and stopping for cappuccinos along the way, but if you want to keep riding your bike throughout the winter hopefully these tips help!
]]>Written By "Triathlon Taren" Gesell
Triathlon Coach and head cheerleader at TeamTrainiac.com
http://triathlontaren.com/