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Check out these tips, perfect for anyone looking to hire a treadmill or use one in the gym


The treadmill is a place of both pain and pleasure, it can be the reason you go to the gym and the reason you dread it. Although hated and loved, the treadmill is arguably the most frequently used piece of fitness equipment in a gym. This is because it has the unique ability to be able to suit beginners, novices and professional athletes. For the majority of gyms out there, small or large, their first thing to do is to find a good selection of treadmill hire options. This is because a treadmill, unlike most other cardio machines, is used by both cardio lovers and bodybuilders. However, the majority of us are not maximizing their potential and don’t realise what amazing machines they really are. They aren’t just for endurance training, you can both cut fat and build muscle with these machines more effectively that you might have realised. Here, at Fit Hire, we thought we would share some tried and tested tips and tricks on how to maximize the treadmills potential. Whether you are looking to cut fat, increase your stamina or build muscle we will have something for you.


Tip #1: Strength training for the treadmill


You might not think that you can actually do strength training without weights on the treadmill, but you can! It works by incorporating interval training into your time on the equipment, like doing a HIIT (high-intensity interval training). This will aim to increase the strength in your legs and core which will build the muscle in this area and help you to look more toned. For the following routine you will need some space near or behind the treadmill you are going to use, but if you can do this then it really does work:


  • 2 minutes of a brisk walk
  • 2 minutes of an easy jog
  • 1 minute of running at natural speed
  • 30 seconds of sprinting
  • 30 seconds rest
  • 30 seconds of sprinting
  • Hop off the treadmill and do 15 jump squats followed by 10 sit-ups
  • Back on the treadmill with 30 seconds off a brisk walk
  • Increase the speed to a sprint and sprint for 30 seconds
  • 1 minute rest
  • Repeat this circuit 3-5 times


Please remember to take care when doing this routine and always find out what speeds you are comfortable at first. You can also change the type of exercise you do in-between the sprints as well as adding weights if needed. 


Treadmill hire runner

Tip #2: Bring the outside in


Ever noticed how running outside seems harder than running in the gym? This is because the ground you are running on outside is never flat, even when it seems it. This challenges your body to work harder and adapt to the uneven ground. All treadmills now have settings where you can increase or decrease the angle of which you run on. However, you don’t need to go crazy with this. Jay Blahnik, the creator of the famous Tread & Shred class at Equinox Fitness Club, says:


"To mimic flat ground, move the treadmill's incline to 1 percent instead of 0. This makes up for the fact that there's no forward motion when you run in place. Ramp up the incline to 4 percent or more for hills.”


Tip #3 Find the sweet spot


It may seem obvious, but it’s really important to find out where on the treadmill you should be running. If you run too close to the screen then you change the way your arms swing as you run, or if you are too far away you will take smaller steps so you won’t feel like you are going to fall off. Find the perfect place in the middle of the treadmill belt to ensure you’re running naturally and with good posture to avoid any injuries and strains. Most gyms will have looked at many different treadmill hire options before settling on one type so ensure yours is up to date and safely secured to the floor.


Tip #4 Kill the boredom


Many of us enjoy running on the treadmill, but for those who don’t, we can help! The boredom usually boils down to clock watching. Counting the minutes, even seconds, until you are done makes the time drag and causes boredom to set in. Some people try to watch TV on the treadmill, but if you are watching TV then it’s unlikely you are really pushing yourself. So, the best way to cure this is to not set yourself time limits, set yourself song limits. For example, instead of saying “I will run for the next 5 minutes” run for the entirety of your favourite song. Or, create a playlist and run to that, maybe change speeds at certain times of the songs etc. The key is to not keep checking the time, listen to the music and enjoy yourself.


Tip #5 How to target your Glutes on the treadmill


A lot of people squat or deadlift to target their Glutes, but you can actually work on them on a treadmill, very effectively. By increasing the incline to between 8-12% and doing a cardio hill-walk type of routine then you will hit that area of your body quickly and easily. The great thing about this is that there is a much smaller chance of injury and anybody at any level can try it. If you do this for 20 minutes, make sure you adjust the incline angle every few minutes, up and down, to shock your body and get the most out of it. However, remember to keep the speed the same and don’t run during this routine, keep it a steady walk. 


Treadmill hire sweaty

Tip #6 Burn fat in 20 minutes

The HIIT exercise routine has taken the nation by storm recently, promising fantastic fat burning results in a short space of time. There are plenty of videos online showing you different routines and different exercises to do for this, but you can actually do this on a treadmill. If you are looking to burn fat then try springing for 30 seconds, resting for 30 seconds then repeating for a total of 10-20 minutes. This will put your body into ‘fat burning mode’ and keep it burning for hours after you have finished in the gym.


Tip #7 Keep track of your stride count


Improving your stride count means improving the efficiency of your run. A professional runner will run about 180 steps a minute so it is good to keep that in the back of your mind. Count how many times your foot hits the belt in a minute and then double it to determine your stride count. Take shorter, quicker strides to improve your stride count and thus improving your overall workout.


Tip #8 Check your equipment


By ‘check your equipment’ we don’t mean the treadmill hire, we simply mean your equipment, such as; running trainers, headphones and clothes. A good pair of running trainers can make a huge difference in how much you enjoy your time on the treadmill. They can be expensive, but shop around and see what you can find as a good pair should last you a very long time and improve your workouts. Headphones can also have a large impact on your exercise, a pair that both sounds great and is secure while running can make all the difference. 


Treadmill hire water

Tip #9 Stay Hydrated!


It may sound a little obvious, but, many of us get to that point when running where we don’t want to stop for a water break because it will break our rhythm. Although it can be hard to get back into it once you step off or slow down, staying hydrated is crucial to your stamina and keeping body fatigue at bay. Try to avoid energy drinks too, these can often be misleading by being advertised as a great way of keeping your energy up, when in reality they are just full of sugar.


Tip #10 Dive in deeper


When a gym is looking for treadmill hire options, they will normally try and find the most modern and impressive machines around. However, many of us never really venture in that deep into their features or functions. Many have fantastic features, from pre-planned exercise routines to HD running videos. Trying something new when you go to the gym keeps it fresh and fun, so by looking into all the different things your treadmill can do for you is a great way of keeping it exciting and enjoyable.


We hope that these tips and tricks help you to enjoy your time on this great piece of fitness equipment. Although this guide is focused around working out in a gym it is worth noting that you can actually find great deals for at home treadmill hire if you are just not really a gym person. If you have any questions on this at all then please do not hesitate to contact us.