Whether you love it or hate it, running on the treadmill sure does have its benefits – mainly consistent training in adverse weather conditions, helping you put an end to the winter blues or an alternative to those blistering Aussie hot summers.
Done right, running on the treadmill helps maintain and improve your fitness. So get playful with your programs and mix it up.
Simulate Your Race
Some treadmills have pre programs of famous races, so you can run on the exact topography but indoors. You can use these maps or manually create your own. So if your favourite route has a killer hill at the 5km mark, hit the ‘up’ incline button when you reach that point.
Mix It Up
Unpredictable incline and speed change provides a complete workout as you’ll be using different muscles. You can either choose a predetermined program or do it manually by alternating between speed and incline. Remember to build up slowly and return to a brisk walking pace if you need a break before you go again.
Compared to doing a speed session at the track, running on the treadmill is perfect, as the speed per rep is the same, until the belt slows down.
Sample workout – 3 x 3 mins at 10 secs faster than your normal 5km pace. Jog for 2 mins in between each set.
Set and Forget Tempo Running
When you’re starting out with your running, or getting used to a new pace, it’s sometimes tricky to keep a consistent pace. Tending to run too fast or too slow, unless of course you’re wearing a sports watch like a Garmin to keep you on track.
So just use the treadmill to your advantage, set the pace and just run baby.
Set the gradient of your own hills and save your quads from running downhill by returning the belt to a flat position for your recovery before you go again.
Sample workout – 1 min run up a 4% incline with 2 mons jogging in between. Build up to 10 repeats at a 6% incline.
1. Adjust As You Go
There are no hard and fast rules for equating wind resistance to incline percentages. So just be honest with yourself with each run. Listen to your body and adjust the speed and incline according to your needs and goals
2. Shorten Your Stride
The constantly moving belt and extra cushioning leads most people to adapt a shorter stride on the treadmill. again listen to your own body and needs and adjust accordingly.
3. Keep Up Your Fluids
As you’re running inside, and dependant on the ventilation of the room you’re running in, you might dehydrate more than usual. So have your water bottle handy in the front treadmill pocket ready to sip on every 10-15 mins.