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Are treadmills good for running?
Everything you need to know!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
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