If you run less in the winter
because of cold, windy, snowy, icy, or rainy weather, you should think
about treadmill training on occasion. Granted, many runners like to
take a self-imposed break from training, particularly through the holiday
season. A few weeks of R&R is a great idea, your body can use a
short rest, but if you live in a state that has inclement weather for
several months, you'll lose your cardiovascular fitness fairly quickly.
No, I'm not suggesting that you run on a treadmill six days a week from
January through March, but there are times when even the most hearty
runners shouldn't venture outside to test their mettle against the elements.
You should run indoors when:
- The roads, sidewalks and trails are icy. Running on ice is never
a good idea, one fall and you could be out of commission with a pulled
muscle or a broken bone for many weeks.
- A blizzard is raging. Below zero temperatures, fifty mile-an-hour
winds and drifting snow are hardly suitable even for a polar bear!
- The temperature, with wind chill, is below -30°. Although you
can stay relatively warm with several layers of clothing, you run
the risk of severe frostbite of the skin on your face. You can protect
your skin with a ski mask and/or a layer of petroleum jelly, but keep
in mind that your movements will be restricted because of all the
clothing. Under extreme wind chill conditions, a treadmill can be
your best buddy!
- Flash floods are predicted. If it's raining hard enough that you
could be in danger of getting swept away, don't tempt fate - work
out indoors.
- You may also want to run indoors if the air temperature is below
40°, and it's raining fairly hard. Hypothermia is a possibility
when you get both cold and wet.
Of course there may be some of you out there who hate the thought of
running outdoors as soon as you see a few snow flakes and the temperature
dips below freezing. In your case it won't be necessary to wait for
the extreme conditions mentioned above to enjoy the benefits of treadmill
running. But be careful-don't get too comfortable with running inside.
Running on the smooth belt, with no wind in your face is much different
than running on the road, track or a trail. Even if you would prefer
to run indoors this winter, try to get outside at least once a week.
Getting Started
The first few times you run on a treadmill you'll probably feel uncoordinated,
maybe even a little silly and you might be concerned that you're going
to fly off the back! Don't worry, you're not alone. Everyone feels the
same way the first time they use a treadmill. (In 1990, the afternoon
following a major 10K in North Carolina, I went to a gym with two masters
women runners who were ranked first and second in the US. One had trained
on a treadmill before, the other hadn't. The two of us, who had trained
on treadmills in the past, finally convinced the one who hadn't to give
it a try. Imagine our surprise, and hers, when she literally flew off
the back of the machine! Luckily she wasn't hurt and all three of us
had a good laugh over it but her first experience with a treadmill is
a good lesson for everyone: If a forty-two year old woman who could
run a 10K in 33:30 had trouble initially learning how to use the treadmill,
you probably will too!) The following guidelines will help make your
first few times easier.
- Start out walking. Even if you always run a 9:00 mile in training,
don't set the speed at 6.6mph (the equivalent of a 9:05 road mile)
and start running. You need to acclimate yourself to the feeling of
your foot being pulled beneath you on the belt. Set the speed instead
at 5.0 (the equivalent of a 12:00 road mile), so you can walk/jog
for ten minutes or so until you begin to feel comfortable.
- Don't hold onto the handrails once you've started running. Initially
you may feel more comfortable if you lightly touch the handrails during
your warm-up walk, but don't get into the habit of relying on the
handrails for support.
- Focus on the control panel until you feel comfortable enough to
look up. Try to avoid looking down at your feet, it makes some people
dizzy. Once you're feeling sure of your technique, begin looking up
for a few seconds at a time, then back down again. Eventually you
should be able to do your entire workout looking ahead, either watching
a TV, looking in a mirror or watching other people. (Hint: avoid watching
the feet of other people running on a treadmill as well. It can also
make you dizzy.)
- Don't swing your arms out to the sides. Running on the treadmill
is a good way to work on your form. If you have a tendency to swing
one or both arms out from the elbows when you run, once you've hit
them against the handrails a few times, you'll soon learn to run with
them closer in!
- Stay in the center of the belt, don't let yourself drift too far
to the left or right. Don't try to "push" against the belt,
let yourself stay in the air while the belt runs out from underneath
you.
You'll feel like you're running much faster than the per-mile pace
you set on the control panel. That's a normal reaction, which will probably
never go away, even when you become a treadmill aficionado.
Don't lean forward or too far up on your toes. Try to hit the belt slightly
back of your mid-foot and roll forward onto the ball of your foot.
When you step off the treadmill, you'll feel a little off-balance for
a few minutes. It's also a normal reaction. Use that time to stretch
out and acclimate your body to being back on solid ground.
I'm Bored!
It can be boring running on a treadmill, but there are tricks you can
play to make it interesting.
- Listen to music on headphones or watch TV.
- Hang pictures of runners you admire on the walls around your workout
room and focus on them while you're running.
- Do fartlek, or speed-play workouts. Once you've warmed up, vary
the speed for short amounts of time. For example, increase the speed
to a 9:00 minute-mile for three minutes, then drop it back to a 9:30
mile for two minutes, then increase it to a 8:50 mile for three minutes
and so on.
- Do hill workouts. Vary the elevation at regular intervals.
- Watch yourself in a mirror so you can concentrate on your form.
- Visualize yourself running in a race.
Important!
Because you run with less effort on a treadmill, you need to raise
the elevation to at least one-percent. If you leave it at zero percent
elevation, you'll be running slower than the mile-per-hour setting indicates
because you don't have to overcome wind resistance on the treadmill.
By raising the elevation, you'll more closely match the effort required
to run at that speed over land.
Also, keep in mind that the pace per mile settings are not entirely
accurate, neither are the mileage indicators. Base your workout on your
heart rate or perceived exertion and estimate mileage by elapsed time.
Should I buy a Treadmill?
OK, now that I've got you thinking about the advantages of using a
treadmill, you're probably wondering whether or not you should buy one.
Buying
a treadmill depends on several factors:
- Will you use it? Running on a treadmill can be boring, some people
never get used to using one. If you're not going to use it at least
once a week, join a health club, YMCA or gym and run indoors there.
Keep in mind however that during their busiest hours most workout
facilities limit the time you can use cardiovascular equipment, usually
to thirty minutes.
- Can you afford it? A good treadmill is expensive; expect to pay
several thousand dollars. On the other hand, it may end up being less
expensive than a health club membership that you never use. After
all, if the weather is so bad that you can't get to the health club,
having your own treadmill will pay for itself over a few winter seasons.
- Do you like to run alone? Running on a treadmill is a lonely endeavor.
If you prefer running with a group, join a health club where so you'll
have company on the exercise equipment.
- Do you live in an area where there are few, if any hills? If you
want to increase your strength and endurance, but you live where there
aren't hills, a treadmill provides a training edge. On a treadmill
you can run all the hills you want!
- Are you a competitive runner? If you are, you may want to invest
in a treadmill so you won't miss any training days if the weather
stays nasty for several days in a row. You can also use a treadmill
to practice racing, do speed-work and hill workouts (without having
to run back down hill!)
What Should I Look For?
If you decide to buy your own treadmill, look for the following features.
- The miles-per-hour setting should go up to 10.0, which is equivalent
to a 6:00 minute mile. Even if you'll never run that fast, you still
want a treadmill with a motor that's strong enough to handle that
pace. If you're a competitive athlete you'll probably want a machine
that you can set even faster.
- The incline setting should go to ten percent.
- The belt should be wide enough that when you're standing in the
middle, you have at least two inches on either side. The belt should
be a minimum of eighteen-inches.
- The treadmill should feel sturdy. It shouldn't feel wobbly. The
belt should move smoothly beneath your feet and you shouldn't feel
any jerking or catching motion.
- Health club quality machines are obviously the best, as they're
designed to handle considerable wear and tear. They're also the most
expensive, but in this case you do get what you pay for.
- Don't buy a used treadmill from a retailer that specializes in used
sporting goods equipment. It may be true that the machine was only
used only twice, but if you don't know for sure, don't take the chance.
Besides any guarantees and warranties usually don't transfer to a
new owner.
To find good treadmills on the web visit the Discount
Treadmills Guide
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