Tricks to get more to run on tape - CMD Sport

(20-3-2019).Whether because the day does not accompany to run out or because it plays gym routine, the running tape can become a good ally for our training.Of course, you have to take into account several factors that always lead to the same reality: running on tape is not the same as doing it outdoors and on other surfaces.In this article, we attach a series of tips and tips to get the maximum performance.

As many can imagine, running on tape is much more than jumping on the tape and starting running.To get this career more out of this race that will be done on the machine, some aspects must be taken into account, which we detail below.

¿Para qué sirve la inclinación?

Running on tape allows us.Now, there is a very significant detail to take into account.To simulate the wind conditions that we can find outdoors, the most indicated is to put the 1%inclination, since we have no resistance against air on the tape.Therefore, if we run at 13’5 km/h with an inclination of 0%, in reality, it will not be the same as running at 4’30 min/km abroad.We must tip the tape at 1% and then we can talk about parity.With this inclination, in addition to simulating external conditions, we will be working more the posterior musculature of the legs, which is why energy expenditure will also be greater.

This is something similar to the mythical phrase of "a small step for man, but a great leap for humanity", when on July 29, 1969 the American astronaut was the first human being to pose the moon.Continuing with the metaphor, we play again with our feet on the ground.Or, rather, on the tape.This small increase in slope inclination will match the energy and mechanical demands of the interior dichotomy vs. outer.Everything is in order to avoid inequalities in our career mechanics and try as well as possible the conditions in which we are going to develop our roof training.

On the other hand, running with an inclined tape can be very useful if what we pursue is to enhance the propellant muscles of our legs.Of course, being aware that any inclination of the land we run changes our career technique in an important way, either inside a gym or at any slope that we find in our city or on the mountain.Therefore, perhaps this type of training should not be abused, unless we seek to improve and enhance our extensor musculature.

Mejora de la técnica de carrera (grábate)

Continuing with the previous point, we must not abuse the inclination of the running tape above 4% (it would be the threshold advised to get its full potential).But it is no less true that this equipment has a potential that, on many occasions, is not exploited enough.And we refer to the improvement of the career technique.Running on top of the tape allows us to carry a constant speed, without shocks and without having to be pending where we step on.Therefore, we can focus on improving our technique and coming into contact with the ground through the Midie or Metatarsal area.In fact, putting a side camera, we can get images of our advances and then analyze our way of getting into contact with the ground.

Of course, we must not fall into the error of constantly looking at our feet, but we must looked up to be able to breathe properly and gallop more naturally and balanced.With a little practice, we will get used to the distances - both front as lateral - so as not to have the feeling of jogging, without meaning, from one side to the other of the rolling mat.Most gyms have a front mirror at the tape.A moon to which we can also take advantage.Look how they run, observe your technique, of braceo, the lifting of the knees, the alignment of the hip ... in addition to avoiding jumping on top of the rug.You have to jog in the most natural way possible and without doing nonsense (we do not need to tell you that on YouTube you can find countless videos where you can see the consequences of the misuse of this instrument).

Another option is to use the tape as an element to carry out our series.By having the speed indicator, we can be sure that we maintain a constant speed and depending on the desired requirement.Of course, experts advise that for every 1% slope that we add on the machine, we must increase the speed by 5%.One of the most beneficial aspects of running on a tape is that it is not necessary to look for a slope in the city where we reside.It is as easy as giving a bowl to achieve the desired slope.

Taking into account that if we run over the tape we can reach a point of no return and loss of career technique if we do not do it conveniently, advice is to maximize the benefit of time that we are galloping on top of this gadget.It has not been scientifically demonstrated, but you have to understand that running on tape is to do it in asphalt or land.In this sense, we must not miss if we prepare an outer race on the tape of a gym and the day of the race the final result is not the expected.And this entails that we should always consider this gym apparatus as a complement.

La cinta como un complemento, nunca como un sustitutivo

Using the running tape as an appendix to our training is very advisable.For example, in the 2-3 weekly days in which we go to the gym for our strength exercise session, we can finish work with some series on top of the tape or with a controlled filming at a more or less comfortable pace (havingin account the details of % of inclination mentioned above).It would be one more exercise, everything adds.However, we must not understand this exercise as a substitute for the output planned for a specific day.Without going any further, running on tape is a lower energy expenditure than doing it outdoors, since, for example, our foot rolls more easily thanks to the rolling mat.

In summary, the tape is neither good nor bad, it is simply different and depends on what we use it.In this regard, you have to know and learn to run on a tape.In addition to not tending to lower our heads and look down-as we have already mentioned, we must take care of our posture, since the head is part of a whole next to the trunk, hip or neck-you have to knowadapt to the movement of the rolling mat and not change our way of running or shortening the stride.And if we do not maintain our technique, the tape can become more a problem than a temporary solution, since we can suffer small overloads by stepping on a different way.By the way, very care and attention with sudden speed changes on top of it.We warn that it is easier to fall by a tape than to do it jogging down the street.

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