The Advantages of Running Sprints on a Treadmill

by Jill Lee, studioD Google

Whether you’re training for a race or just working to improve your fitness, doing sprints on a treadmill can provide several advantages. By using a treadmill for your speedwork, you not only increase your overall running pace and make your body stronger, you also experience certain benefits provided by the treadmill itself. From pace settings to indoor weather protection, treadmills can help you get the most out of your sprint workouts to become a faster, fitter runner.

Increased Performance

Incorporating treadmill sprints into your training gives you the advantage of increased overall speed. By forcing your body to run faster for short distances, you develop a better running economy that makes your normal pace feel easier (See Reference 2). Treadmill sprints make your cardiovascular system more efficient by forcing your heart to work harder and also make your legs stronger and more powerful to help you run faster with less effort (See Reference 2).

Speed and Distance Tracking

Doing sprints on a treadmill gives you the advantage of pacing and tracking your speedwork. Because sprints and intervals involve precise distances and paces, you must have an effective way to measure your runs. Treadmills allow you to monitor your distance, pace and time and help you make sure you’re getting an accurate workout. And by setting the pace, you also relieve the mental pressure of keeping a pace on your own as the belt forces you to run at your determined level.

Softer Surface

When doing sprints, treadmills offer the advantage of better cushioning. According to “Runner’s World,” the belt’s forgiving surface allows your muscles to recover more quickly from speedwork (See Reference 1). Because treadmills are made from softer materials such as rubber and plastic, they cause less impact trauma to your body than concrete or asphalt (See Reference 4). This is particularly helpful when doing sprints in which your feet strike the ground at a higher rate.

Weather Protection

Speed workouts differ from normal runs in that certain paces must be maintained to improve your body’s condition. If high winds or rain prevent you from running at your goal pace, it can set you back in your training. By taking advantage of a treadmill you avoid the possibility of weather derailing your sprint workouts (See Reference 4). Regardless of the outdoor conditions, you can work your body at the speed and distance you need to stay on pace with your goals.

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