Treadmills

Before you start to use a treadmill, you should think about what type of running workout you’ll be doing. Depending on the price class, there are different types of programmes to choose from. More expensive treadmills have more advanced programmes, while the simplest have only a few setting options such as distance. The more advanced models are often compatible with any training application you can download to your smartphone. Apps make it possible to record your training and design your own sessions.

That all depends on what you want to get out of your training. If you’re looking to get a high heart rate and lactate, intervals are good, in which case you don’t need to run for very long on the treadmill.

A normal high intensity interval workout is usually between 20-40 minutes, including warming up. If you want to build up your fitness, we recommend a speed at which it becomes difficult for you to have a conversation during your workout, but below the limit for developing lactate. The right length of such a run is around 30-45 minutes, depending on how used to running you are.

If you’re really out of practice at running, we recommend starting slowly so your body has a chance to get used to it. 10-15 minutes at a leisurely pace may suffice the first few times. If you're an experienced runner, you can extend your workout to 60-75 minutes or maybe even longer if your body feels good.

You use almost exactly the same muscles as in normal running. This mainly involves:

1. The gluteal muscles (more specifically the gluteus maximus, gluteus medius and gluteus minimus).
2. The hamstrings, which runs up the back of the leg and consists of the biceps femoris, semitendinosus and semimembranosus.
3. The large quadriceps muscle on the front of the thigh, which is actually a collection of four muscles (the vastus lateralis, rectus femoris, vastus medialis and vastus intermedialis).
4. The groin (adductor).
5. The calves (gastrocnemius and soleus).

In the user manual for your treadmill, you should be able to read how to maintain it. It usually indicates how often a service should take place and what needs to be done. In order for your guarantee to be valid, we recommend that you follow the manufacturer's recommendations.

You may need to lubricate the treadmill about twice a year. Usually it’s the space between the belt and the hard surface over which the belt slides that needs to be lubricated in order to reduce friction. If you neglect this, the motor may start to overheat and suffer unnecessary wear. The lubricant used is usually a silicone spray, but to be on the safe side you should check what the manufacturer recommends.

__Instructions: __

1. Start at the back edge and lift the side of the belt.
2. Shake the bottle and spray the product, starting at the back and continuing all the way forward.
3. Do the same on the other side.
4. Start the machine and let it run for a few minutes. Then wipe off any visible lubricant that may have leaked out from the space between the belt and the plate.

Treadmills are usually delivered to your home in a large rectangular package. This package is often very heavy and may be difficult to carry on your own. On the other hand, the machine is normally very easy to assemble once it’s in place. In other words, if you can get the machine to the right place yourself, most of the work is done.

Usually all the tools needed for assembly are included in the package. However, it’s a good idea to have a well-stocked toolbox close at hand. Not least because the included tools can often be rather basic and thus less efficient. If you’re reasonably handy, it shouldn’t take more than an hour to assemble a normal-sized treadmill.