Happy Thursday guys! Thank you so much for checking in to my new blog. I am very excited about it and appreciate any feedback you have.
Boston has had some great weather recently, so I have kept my runs and workouts outside- even in the dark after work-hours. But as I start to train for my next marathon (Phoenix Marathon in February- post coming on that soon!), I am anticipating some treadmill runs in the future as we head into winter. I like to run outside as much as possible, but there are some winter weather days that are simply safer to be inside.
Here are a few treadmill tips that I have learned through trial and error over the years:
- Dress for warm temps- shorts and tank are recommended for sweaty treadmill runs.
- Bring everything you need so it is easily accessible during a run/less tempting to stop. This includes water, GUs/other fuel, headphones, ipod/iphone (to watch movies/listen to music/stream Netflix/text friends that you’re treadmill running in order to make you feel hardcore), and a towel.
- As suggested above, bring your iphone/ipad for distraction. I stream the Netflix app on my iphone- might not work for everyone, but it is a great distraction for me. Nothing like binge watching Lost, Sex and the City, or Friday Night Lights to get me through a long treadmill run!
- Even though you might have a goal of running “X” miles, play with different speeds or inclines on treadmill- it will also be a good distraction. Note that the incline should normally be set at 1% to simulate outdoor running. I like to mix up my treadmill runs by running 30 seconds to a minute at a certain speed or incline, then increasing this speed or incline in the next 30 seconds, and repeat until you’re running uncomfortably fast. Staying on autopilot mode/never changing things up can make treadmill running boring very quickly.
- Treadmills can be handy for hill training- uphill or downhill. A previous marathon I ran, Big Cottonwood Canyon in UT, was a steep downhill course for the first 19 miles (followed by a very unfortunate uphill). Given that I was training in Boston as opposed to the mountains in Utah, I knew that training solely on flat terrain wouldn’t cut it for this race. So I did several runs inside on a treadmill with a downhill decline. This wasn’t an exact replication of the trail, but the constant downhill did help somewhat. The same can go for uphill terrains. Play around with the incline/decline function to mix things up!
- Similar to running outside, remember to warm up and stretch appropriately prior to treadmill running. Warm-up can include a few minutes of walking or slow jogging.
What are your favorite treadmill tips?
Running outside with friends always beats inside- but I’ll take the treadmill over ice!