When it is difficult to run outside because of bad weather or some other reason, but you are keen on running, It is better to run inside your home. Of course, you can use a treadmill or other equipment, but this guide will focus on running inside without any equipment.
If you have never run before, start by doing a 10-minute walk at a comfortable pace. Once you’re warmed up, try running for 30 seconds and then walking for 90 seconds. Repeat this cycle until you reach 20 minutes.
If you have been running indoors for a while, you can try this exercise program:
- Warm-up with a 10-minute walk at a comfortable pace.
- Then, run for 1 minute, and then walk for 2 minutes. Repeat this cycle until you reach 20 minutes.
- Cool down with a 10-minute walk at a comfortable pace.
You can follow this or take advice from your personal trainer.
Where to Run?
If you don’t have a scope of running outside, if you don’t have a backyard, you can run laps inside your home. If you live in a high-rise building, you can also run up and down the stairs. But if you have a treadmill, you are at its best for running.
Here we will discuss it step by step. Follow us…
i) Run in a Specific Place in Your Room
a) Take a suitable place:
You can use any room in your home to run indoors, but ensure you have enough space to move around freely. If running in a small space, be careful not to run into furniture or walls.
Clear the area Before you start running, clear the area of any obstacles that could trip you up.
Start by walking around the room to warm up your muscles. Then, do some light stretching.
Start running once you’re warmed up, start running at a comfortable pace. You can run in place, or you can run laps around the room.
Cool down When you’re finished running, slow your pace and walk around the room to cool down. Then, do some more stretching.
c) Maintain the proper form:
- While running, maintain a straight posture of your upper body and keep your head up simultaneously.
- Let your arms swing naturally at your sides.
- Bend your elbows at a 90-degree angle, and pump your arms as you run.
- Land on the balls of your feet, and keep your knees slightly bent.
- Avoid hunching over, and don’t hold your breath.
d) Take breaks as needed:
If you need to take a break, slow down to a walk and catch your breath. Then, start running again when you’re ready.
e) Change your pattern:
- If you’re running in place, you can mix up your pattern by running backward, sideways, or in a figure-eight.
- If you’re running laps around the room, you can vary your route to make it more interesting.
f) increasing intensity:
If you want to challenge yourself, you can increase the intensity of your run by:
- Running faster
- Running for longer periods
- Wearing a weight vest
- Stay hydrated by drinking water before, during, and after your run.
ii) Inside Your House
You can also run inside your house if you have adequate space.
a) Make a roadmap inside your house:
First, you need to make a roadmap inside your home. Decide how many laps you want to run, and then map out a route you can follow.
b) Set up a course:
You can set up a course inside your house if you want to add some variety to your run. You can use furniture or other objects to create an obstacle course.
c) Choose a safer surface:
If you’re running inside your house, it’s crucial to choose a safe surface to run on. Carpet or hardwood floors are good options, especially for stair sprints and jump rope.
d) Choosing the right shoes and clothes:
It’s also essential to choose the right running shoes and clothes to wear for aerobic exercise.
- Wearing the wrong shoes can lead to injuries, so choosing a pair of shoes designed for running is important.
- You should also dress in layers to adjust your clothing as needed.
e) Adding variety to your workout:
If you want to add some variety to your workout, you can do sprints or other exercises between your running.
iii) Use a treadmill
A treadmill is a machine that allows you to walk or run in place.
Read More: Treadmill for Achieving Fitness Goals
a) Choose the right treadmill:
When choosing a treadmill, it’s important to consider the following factors:
- The size of the machine
- The weight limit
- The speed limit
- The incline feature
- The warranty
b) Set up the machine:
Once you have a treadmill, you need to set it up in a safe place. Make sure that the machine is on a level surface and that there is enough space around it for you to get on and off safely.
c) Use the machine:
Once the machine is set up, you can start walking or running. Start at a slow pace and then increase your speed as needed. You can also use the incline feature to make your workout more challenging.
d) Practice different workouts:
When you finish your workout, use the treadmill’s cool-down mode to decrease your speed slowly.
You can use the treadmill’s preset programs if you want to try a different workout or new exercise program. These programs can help you vary your workout and avoid boredom.
e) Change the incline:
The incline feature on a treadmill can be used to make your workout more challenging. You can also use the incline to simulate running uphill.
f) Safety tips
- Make sure you’re wearing the right shoes before getting on the treadmill.
- Wear loose, comfortable clothing that won’t get caught in the machine.
- Start at a slow pace and then increase your speed as needed.
- Don’t use the treadmill if you’re feeling dizzy or lightheaded.
- Get off the treadmill immediately if you start to feel pain.
- While getting off, put one foot at a time (either left foot or right foot at your convenience), after ensuring the machine is moving very slowly and holding the handrails.
Running is a great way to get exercise, and it’s something that you can do inside or outside. If you’re new to running, start walking and gradually increase your speed. You can also add variety to your workout by changing your route, increasing your intensity, or adding sprints or other exercises. When you’re using a treadmill, make sure that you’re wearing the right shoes and clothing, and start at a slow pace. Remember to practice safety first and get off the treadmill if you begin to feel pain.