Treadmill training conveniently allows runners to advance their aerobic engines, spin their legs and sweat off a tough day. While some runners prefer to feel asphalt clap their soles, it never hurts to mix up the routine with occasional or frequent hops on the treadmill. Whether you run over rocky terrain or over a smoothly stirring belt, you reap similar fitness gains. So the next time snow blankets the roads or sweltering heat sweeps in, hit the treadmill and enjoy the ride.
Benefits
The treadmill subtracts weather from the equation and at the same time offers a safe and convenient environment to run in. It teaches runners consistent pacing, preventing them from subconsciously slowing down when their muscles tire; the muscles learn to adapt to fatigue. Treadmill training demands self-discipline, commitment, motivation and focus because gutting it out on a moving belt can feel grueling without the psychological cues of progress: other runners brushing by, changing scenery. But the mental toughness gained from the treadmill helps in racing situations where motivation and focus translate into fast times. Finally, treadmill training offers injury-prone runners a more forgiving surface than asphalt or concrete, helping to prevent common injuries. The extra shock absorption and the reduced pounding similarly benefit runners recovering from injury.
Challenges
Treadmill training means a lack of specificity and a lack of wind resistance. “Specificity” refers to the training principle that your training should reflect your training goal. Marathons, road races, track races, trail races and cross-country races take place outdoors, not on a moving belt. Although the physiological benefits of treadmill training and road running mirror each other, running on a treadmill still differs from running outside. Along with psychological and biomechanical differences (treadmill running can alter stride length and technique), the terrain does not shift. Moreover, when you run indoors, you lack the resistance created by wind. Depending on your speed, wind resistance increases your workload 2 to 10 percent--the faster you run, the more resistance you feel. However, running indoors at a 1 to 2 percent incline compensates for this lack of wind resistance.
Types of Workouts
Treadmill training involves the same variety of workouts as running outdoors: speed, hills, long runs and easy runs. Instead of training on an open road with roughly measured miles, learn precise pacing by running speed workouts and interval sessions on the treadmill. If you live in an area with flat surfaces, rely on the treadmill for hill workouts. Most treadmills feature inclines that shift from 1 to 12 percent, and some even elevate as high as 15 percent; some newer models include 2 to 3 percent declines. Long runs on the treadmill, though they may seem boring at first, teach you to stay on pace and keep mentally focused. Finally, too many runners run hard on their easy days, preventing their muscles from fully recovering. To kill the temptation to run too fast, set the treadmill at a reasonable recovery pace and do not allow yourself to crank it up.
Treadmill Features
Treadmills offer runners a variety of features to keep their minds and bodies stimulated. Many treadmills feature programmed workouts designed for anything from weight loss to pre-race time trials. With the click of a button, you can run a speed workout, an interval session or hills. For runners who prefer to customize their workouts, many treadmills will store and remember them. Some treadmills include heart rate training and monitoring with built-in monitors, and almost all feature inclines. Some newer models include built-in TVs and cooling fans.
Safety Considerations
Consider your safety before training on a treadmill. Always keep hydrated--runners dehydrate more quickly indoors because of the drier air quality and the lack of wind resistance to cool the body. Focus on the center line of the moving belt and run in the middle, but make sure you can reach the control panel at all times. Know where the emergency stop button is; and if the treadmill has an emergency safety cord, consider clipping it onto your clothing. If you lose focus and start veering off the treadmill, the safety cord pulls on the emergency stop and halts the belt. Never get on and off the treadmill while the belt is moving, and run at a pace that you can safely sustain. Always stay focused, and if you feel too tired or dizzy, slow the pace or stop.
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