Tips for Training on a Treadmill
In the cold winter months, many runners are forced inside to train on a treadmill. While treadmill training is difficult, it’s necessary if the elements are dangerous outside and you need to stay on track while training for spring racing season.
We put together a list of tips that should help the next time you are forced inside to run on a treadmill:
Adjust the Incline - One of the biggest differences between running outside and inside is the ability to manipulate elevation. Running outside presents different terrain challenges opposed to running on a treadmill. Try adjusting the incline throughout your training session to simulate what it would be like to run outside. This is a great way to avoid the icy roads while still creating a challenge on a treadmill.
Speedwork - One benefit of a treadmill is being able to incrementally increase the speed and forcing your body to follow suit. Take advantage of this by inserting speedwork into a long training session. Most treadmills feature interval training where you select jog speed and run speed. Switch to run speed for set amount of time during each mile to add variation.
Adjust the Pace - Think about training outside for a second. How often do you have identical splits? Training at the same speed during an entire workout can have negative effects because your body can get used to running the same pace over and over again. It might be difficult to break that habit. If you’re not interested in speedwork, try adjusting the pace throughout the workout to add variation.
Take it Easy - While treadmill running is easier on the joints, make sure you take it easy if it’s the first time you are transitioning from running outside to inside. Running inside compared to outside will take a different toll on muscles. Extra effort is demanded from your quads to push off on a treadmill and less is demanded from your hamstrings because the belt assists you in finishing stride cycles.
Fight Boredom - Treadmill training usually isn’t your first choice. Many consider it to be boring since you are forcing yourself on a singular path. However, there are a couple of things you can do to avoid boredom. Try listening to music, reading a book or watching television. All of these activities will help the time pass by. If you do any of these activities, try to be aware of the positioning of your head and avoid looking down while reading a book or looking in a different direction other than straight while watching television. Remember that posture is key while running and keeping your head up is important.
If you are forced inside, bring along your Garmin Forerunner 920XT. The device has an indoor running feature and can determine your pace and distance. From there, you can upload the data to Garmin Connect and see how training outside compares to training inside!
Do you have any tips on training inside on a treadmill? Tag Garmin Fitness on social media and let us know:
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