Unlike most treadmills, the manual treadmill is powered not by electricity but by your own effort to move the belt while walking or running. Your pace and motion control the speed. Popular electric models come with computerized settings, speeds and inclines that can target certain areas of the body, or even certain training regimens, such as strength training and interval training. Though these models have an array of benefits, manual treadmills can be more convenient, as they are easier to store and don't require an electric outlet. They do not offer the varied settings, but do provide a beneficial cardiovascular workout routine at a low price.
Worth It
A manual treadmill is an inexpensive way to exercise indoors. Automatic treadmills are very expensive and may require yearly maintenance, whereas the manual can be purchased for under $100. With a manual treadmill you can avoid weather-related circumstances that may interfere with your workout. You can run, power walk, walk, lunge and side skip on a manual treadmill, just as if you were on an automatic treadmill.
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Build Your Speed
With a manual treadmill, you cannot set your own speed, but you can build your own speed by walking or running on the belt. You can start by walking, followed by a power walk, followed by a jog and then ending in a sprint. It is important to remember that there is not an emergency button to halt the moving belt, as with most electronic models. If you need to get off suddenly, grab hold of the handles and jump so both feet land on the platforms around the moving belt. The belt will slow down on its own.
Benefits
Manual treadmills are lightweight, easy to store and do not require an electric outlet. Some models also fold up so they can fit in a closet or under a bed. Other models have wheels on the front, allowing you to roll the treadmill from room to room without any hassle. Due to not needing electricity, the manual treadmill can even be brought on a porch or patio if you desire to exercise in the fresh air.
Considerations
It is important to consult your physician prior to partaking in any exercise regimen. Use the treadmill with caution as it is possible to lose balance and fall from the moving belt. Remember to stretch before and after using the treadmill to avoid injury.
The fanciest and most expensive alternative to running out-of-doors--the electronically controlled, electric-powered treadmill--isn't the only training option for indoor runners. Manual treadmills offer cheaper roads to fitness, but without the pleasantries that make indoor training more tolerable. Provide the entertainment yourself, and acquire fitness under budget, with challenges not provided by powered machines. Manual treadmills contribute to cardio fitness and efficiently burn calories, all in the privacy of the home, but they don't coddle slackers. Instead of power-assisted running, manual treadmills require hard work.
Step 1
Choose appropriate clothing. Wear shorts or comfortable long pants when running on a manual treadmill. Treadmill running places unusually repetitive stress on the feet and will require good running shoes.
Step 2
Prepare distractions. Not many runners actually focus on running--most use mental tricks or electronic entertainments to circumvent any habitual aversion to activity. Place the treadmill in front of a television, and coincide your workouts with your favorite TV programs, or time your workout with a headset and your favorite musical selections.
Step 3
Set the incline according to the manufacturer's guidelines. Since manual treadmills depend on the user for power, the belt of the machine must be set to the user's weight. Properly set, a manual treadmill provides challenge but not damaging stress.
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Step 4
Start slowly. Stepping forward and pushing back with your legs begins the action of a manual treadmill. Consistent resistance results from an interaction between the movement of the user and an internal energy-storage system--usually a flywheel. Change speeds gradually when accelerating or coming to a stop.
Step 5
Use the handles of the machine only when starting and stopping. Resting on the machine robs users of the machine's real benefits. Once the manual treadmill reaches running speed, release the handles and keep going.
Things You'll Need
Manual treadmill
Timer
Running shoes
Entertainment devices
Tip
Turn the thermostat down before beginning a training session. Seventy degrees might be comfortable for watching TV, but when you are running on a manual treadmill, it's steamy.
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Warning
Treadmill running isn't the same as running across real-world terrain. Treadmills provide a good workout but don't offer the full range of movement and random stresses of road running. Include the important differences on your own by alternating steady runs with sprints.