Treadmill Running

Weather or safety can send you running indoors. Some days treadmill running maybe your only option.

It might look daunting or just boring. With these treadmill running tips you'll learn how to make it work for you.

Why?
Running On It
How to Get Started
Some Tips
Programs

Why use the Treadmill?

Most runners I know either love or hate running on the treadmill.

The usual complaints are "it's sooo boring," "it's not natural" and "I'm afraid I'll fall off".

Yet it's great for women who run early or late in the day, who like the convenience of the hotel gym, or love the safety of running indoors.

Some gyms also have child care services. If you can afford to buy a treadmill you can run at home and keep an eye on the children at the same time.

I came to appreciate treadmills after moving to the high desert city of Reno. Some days the snow and ice or the extreme heat makes running impossible or unbearable.

Treadmills can also be gentler on your body offering more shock protection than concrete and asphalt.

Running on the Treadmill

Before you jump on the treadmill have a look at the controls and understand how they work. Ask the gym manager for instructions if you're unsure.

There are controls for the speed (your pace per mile) and the incline (slope/grade). The good news is that you control the workout. Adjust your pace up or down, include hills with the incline. You can track the distance you're running and record your total workout mileage. Most treadmills calculate the calories burned which is real motivator for working out.

How to Get Started with Treadmill Running

• Just like outdoor running begin your workout with warm up exercises.
• Step onto the treadmill and hold the support rails on either side for balance.
• Start with a very slow walking pace to get the feel of the treadmill. Let go of the support rails and swing your arms while walking.
• Gradually increase the pace until you're running slowly.
• Practice good running form, keeping an upright posture, your hips tucked under your torso, your feet under your hips, look straight ahead and swing your arms naturally.
• Set the incline at 1 to 3 degrees to lean your body forward. This mimics the forward lean of outdoor running.
• Use the gym mirrors to check out your running form and make any adjustments.
• Run in the middle or slightly to the front of the treadmill. Make sure you can reach the controls but aren't hitting the front of the machine with your hands.
• Warm up with 10 minutes of slow running before increasing your speed.
• Get comfortable with the treadmill before you up the pace.

• If you start losing form and feel out of control, slow down the speed.
• To finish your workout, gradually decrease your pace until you're running slowly and then walking. Include 10 minutes of easy running or walking to cool down.
• Use the rails for support as you step off the treadmill. I often feel slightly off balance when putting my feet on firm ground again. This passes quickly by holding the rails for a moment.
• End with a stretching routine. As a minimum spend a few minutes stretching the calves, Achilles tendons, quads and hamstrings.

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• Check that your shoes laces are double knotted and won't come undone.
• The belt of the treadmill moves smoothly and easily. If it keeps slipping (you'll probably hear a loud grinding noise), report the problem and move to another machine.
• Many gyms have their treadmills lined up closely together. Be careful and considerate when you're getting on or off the machine.
• Running indoors can heat up your body quickly if there's no breeze to cool you down. Some gyms have the air conditioning so cold that you need extra clothing to begin with. Wear light clothing and layers you can take off. Fabric like "dri fit" or "cool max" that absorbs the sweat and wicks it off your skin is a good choice.
• Keep a hand towel on the machine to wipe off excess sweat.
• Place your water bottle in one of the machine holders to stay hydrated.
• If you’re constantly looking at the distance you've covered and getting frustrated with how long your run is taking, place a hand towel over the controls. Relax and run, and check in sparingly.
• Adjust your pace up or down every half-mile or mile to vary your workout and relieve any monotony. Play with it and find what works for you.
• Try thinking about your running form and focus on feeling loose and relaxed.
• Plan your day, next holiday, future race, shopping list......anything to pass the time.
• Watching TV helps. Just make sure you're not straining your neck (upwards or sideways) to watch the screen.
• Listening to your favorite music can keep you motivated and blocks out the noise of the treadmill and gym.
• If you want to work harder without increasing the pace adjust the incline. If you don't run many hills outdoors build up your incline running gradually.
• If you plan to race on the road you'll need to include outdoor running to your workouts. Treadmill running is easier as the machine is pushing your body along and there is no wind resistance.

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Plan your treadmill running program to get the most out of your workout. You'll find the time will pass quickly and it won't seem so boring. Here are a couple of programs that I've used to help me run indoors:

Easy Run

You can adjust this to run to decrease or increase the total mileage to suit your level of fitness. We've used an example of a 6 mile run.

• Warm up with a very easy mile, walking and slowly running. Get your legs moving and don't worry about running at a certain pace.
• Run the second mile at 8-10 minute mile pace, depending on your fitness.
• Increase the pace for the third mile e.g. 7.30 to 9.30 minute mile pace.
• Again increase the pace for the fourth mile e.g. 7 to 9 minute mile pace.
• Hold this pace for the fifth mile or increase it again e.g. 6.30 to 8.30 minute mile pace.
• Decrease the pace for sixth mile, reducing at 5 miles and at 5.5 miles.
• At 6 miles slow down to a very easy run or walk for 5 minutes to cool down.

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As your confidence grows you can add fast repeats to your workout. I like to run repeats of 400 meters (.25 of a mile) for my treadmill speed work.

You can mix it up with 800 meters (.50 of a mile) or 1200 meters (.75 of a mile).

Before you do speed work, get comfortable running fast on the treadmill.

Practice holding each support rail to lightly step off the moving belt and place your feet on each side of the treadmill. You'll need to do this after your fast repeat. Adjust the speed for a slower recovery run or walk before stepping back on the moving belt. After your recovery increase the pace again to begin your next repeat.

An example of treadmill running speed session might be:

• One mile of easy walking and running to warm up.
• Increase the pace over the next half a mile to get your body ready for the fast work.
• Run 6 to 8 repeats of 400 meters (.25 of a mile on the treadmill = one lap of a track).
• Walk or slowly run for two minutes between each one to recover.
• Ease into the speed, making your first 400 the slowest and increase the pace if you can.
• Cool down with one to two miles of easy running.
• Finish with a few minutes of walking. Then include some stretching.

Pacing

To help you with treadmill running pace here is a guide: Not all machines are created equal. Some don’t go faster than a 6:00 mile and some keep track in miles per hour not the time per mile. (A 6:00 minute mile would then be listed as 12.0 (mph))

400 m is one lap of an outdoor track or ¼ of a mile (1600 meters)

5 minute mile pace = a 75 second 400 m 12 (mph)
5:20 minute mile pace = a 80 second 400 m 11.3 (mph)
5:40 minute mile pace = a 85 second 400 m 10.7 (mph)
6 minute mile pace = a 90 second 400 m 10 (mph)
7 minute mile pace = a 1:45 minute 400 m 8.5 (mph)
8 minute mile pace = a 2 minute 400 m 7.5 (mph)
9 minute mile pace = a 2:15 minute 400 m 6.7 (mph)
10 minute mile pace = a 2:30 minute 400 m 6.0 (mph)


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