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Cardio

Treadmill Run

The Treadmill Run is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 14% and calves (gastrocnemius) 12%.

Also known as: hardlopen op de loopband, loopband

Level: BeginnerEquipment: MachineUnilateral: one arm or leg at a time

How to do it

  1. Clip the safety key to your clothing and start the belt at a walking pace.
  2. Increase the speed gradually to your running pace, setting the incline at 1 percent.
  3. Run in the middle of the belt, tall, with relaxed shoulders and a slight forward lean.
  4. Land with the foot close to under your hips and swing the arms front to back.
  5. Run for the planned time, then slow to a walk for a few minutes before stopping the belt.

Tips

  • Keep the steps short and quick to reduce braking on each landing.
  • Look straight ahead instead of down at the display.

Common mistakes

  • Running too close to the front of the machine.
  • Holding the handrails while running.
  • Overstriding and landing hard on the heels.

Muscles worked by the Treadmill Run

  • Gluteus maximus Primary16%
  • Quads (vastus lateralis) Primary14%
  • Calves (gastrocnemius) Primary12%
  • Quads (vastus medialis) Secondary10%
  • Hamstrings (biceps femoris) Secondary10%
  • Calves (soleus) Primary10%
  • Quads (rectus femoris) Secondary8%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Gluteus medius Minor4%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Treadmill Run alternatives

Same equipment

No equipment

Frequently asked questions

What muscles does the Treadmill Run work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Treadmill Run good for beginners?

Yes. The Treadmill Run is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Treadmill Run?

For example the Air Runner, Treadmill Walk and Incline Treadmill Walk. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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