How To Get The Most Out Of The Mill?

Cher treadmillWhether 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.

Speed Intervals

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.

Hill Repeats

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.

Treadmill Etiquette

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.

 

Set Your Compass

Antique CompassListen to your heart and follow your intuition always.

No matter what others might think, say and advise you to do.

We are all on different journeys and were all given an internal compass at birth.

It’s time to set your own course, follow your heart and live out your dreams.

What is your heart telling you today? Listen and act.

Running In The Flow

Have you ever stopped to think how some runs are effortless and others you feel you’re pushing yourself uphill, sometimes literally.

Take this mornings long run for example. The only real intention I had for it, was to run 16-18km, as I’m still in a build up phase before I start my marathon training.

As I had a huge health setback in October last year, (another blog post), I’ve really been taking it easy ever since. With 2 months off, I had to start from scratch again with running/walking 3 km. I built slowly back up from there, listening to my body along the way.

Basically if I needed a break I would stop and walk, ‘smell the roses’ then carry on running.

- No time splits pressure

- No km/per minute targets

- No specific target distance I was aiming for

- No pushing

Just out there running and enjoying running, just happy to be moving my body, completely back to basics and back in nature.

It was the different focus I needed. And now to be honest I much prefer it.

And the result this morning was pure joy, effortless running, less pressure on my mind/body/spirit and just enjoying it.

And the result was 19km, yes there were 2 walking breaks, as well as running up 3 hills, finishing with a ‘smile on my dial’, happy with how far I’d come.

So if you find that you feel that you’re slogging it out and pushing to get a result in your running.

Take a break from it, RELAX, and get back to enjoying running, by finding the joy in your surroundings, your ability to move, running in a calm, relaxed frame of mind.

Let me know how you go.