For more than 30 years Athletic Republic has perfected the many ways to use our specialized Super Running Treadmill as a training tool. This period of continued scientific learning discovery and commitment to athletic development has taught us that when used appropriately, the treadmill not only improves speed but is an important part of a comprehensive training program.
There are five major benefits of training on the Super Running Treadmill and/or ways we can use the treadmills as a training tool. They are:
First, the treadmill is an efficient means of teaching proper running mechanics. When learning any skill, it is easier when you can see, hear, and feel how to do it correctly. Studies have shown that most athletes are visual learners, so having real-time visual feedback is important. The placement of a forward facing mirror and the effective use of video playback helps the athlete to see what they are doing. Additionally the trainer can provide verbal cues to the athlete and make corrections in real time. Combining these visual and auditory cues helps the athlete to feel what it is like to run properly, making improvements easier to execute once the athlete is back on the field, court, or track.
As seen in the above before and after, athletes can completely transform their running with just 15 minutes of coaching, incline running drills, and video feedback. Future training will consolidate these gains.
In addition to providing an ideal coaching environment, the treadmill enables incline running, which is ideal for naturally developing perfect running form. Inclines force the athletes to drive their knees high and land with their foot directly underneath them. As a result, stride angle increases, and more of the energy they generate moves them forward instead of upward, thus improving efficiency. Athletes are drilled on running form on an incline, and are able to preserve the improved running form on a flatter slope.
The second major benefit we get out of treadmill training is improving explosive power. Speed coaches have known for decades that running up hills improves power. Running on a treadmill is even more effective because the treadmill does not slow down like the athlete might when running on a hill outside. Research has shown that running on a properly designed treadmill compared to running on the ground has minimal differences; one positive difference, however, is that the athlete cannot slow down, thus forcing them to maintain consistent power output over the course of the entire bout.
The third benefit from treadmill training is that it offers pinpoint control over training variables. With a touch of the button, the trainer can precisely adjust the speed, incline, and duration for each running bout. The Athletic Republic super running treadmill has the ability to reach 28 mph in under three seconds and a maximum incline of 40 % grade. These two widely adjustable variables give us the ability to create running protocols that maximize both the velocity and power segments on the force-velocity curve. The power output per unit of body weight that an athlete must produce at a given speed and grade is known precisely when running on a treadmill, which makes it easier to design training programs that safely fit within the specific demands of almost any sport. With total control over speed and incline, we can put athletes through overspeed training, a progression that culminates in high-velocity bouts that raise the athlete’s threshold of speed.
Fourthly, using the treadmill we can also introduce contrast training, in which we apply resistance to the athlete performing a movement, in this case running, in order to elicit greater muscle activation during the movement. Upon removing the resistance the nervous system will continue to elicit the additional motor units, resulting in a faster and more powerful performance.
The first and simplest form of contrast training utilized on the treadmill comes simply from changes in incline. Ramping the incline up to higher grades increases the degree of difficulty and facilitates proper form; as the session progresses the incline is decreased while speed increases the end result being a smooth transition that helps maintain mechanics while still providing high velocity training. Another obvious form of contrast training on the treadmills for more advanced athletes is the use of Athletic Republic’s proprietary sprint cords. This resistance activates the hip flexors and extensors, improving the overall frequency while increasing the velocity and power of the running musculature.
And finally, Athletic Republic treadmills can be used to train running backwards. They're fitted with special bars and harnesses that make it safe and effective to incorporate this unique activity into training protocols. Why do we do that? Backpedaling, also known as retrograde treadmill exercise, elicits in up to 200% of the muscle activation compared to forward walking and running and is an excellent means of conditioning the running musculature while also providing a sport specific training effect for those athletes (usually defensive players) whose sport requires that they be able to move backward quickly and fluidly.
The Super Running Treadmill was one of the first pieces of specialized equipment developed by Athletic Republic, and it continues to be a centerpiece of our training programs. Contact us to learn how it can benefit you!
