3 Effective Treadmill Workouts to Run When the Weather is Bad
Sometimes the weather is too wet or icy to run outside. When the conditions take a turn for the worse, logging a treadmill workout can keep your training going
Sometimes the weather is too wet or icy to run outside. When the conditions take a turn for the worse, logging a treadmill workout can keep your training going
If you are like most runners, the crisp winter air is a welcome break from the triple digits temps many regions suffered through over the summer. And, not only do we feel better, but cooler temperatures enhance running performance since it’s physiologically easier to run when the body doesn’t have to work hard to maintain its core temperature.
But when it comes to running, winter isn’t all a bed of roses. The shorter days, frigid temps and Jack Frost’s ice-covered roads all wreak havoc on our training schedules and outdoor runs.
When faced with the dilemma of bundling up for a cold, dark run, consider hitting the treadmill where you have full control of climate, visibility and terrain specifics. Plus, it’s safe at any time of the day or night.
Despite the perceived monotony, the treadmill is an effective running tool. Here are three key treadmill workouts to ward off boredom, to serve as an effective and efficient use of your time, and to reinforce good running form.
Part of each workout involves finding your effort zones. Zone 1 should be easy enough that you could have a conversation with someone else. Zone 5 should feel like you’re trying to run a PR in a 5K. Here’s how the zones break down:
If you happen to have a little extra time, here’s a pre-warmup before any run to help reinforce proper form. (Good form involves a forward lean from the ankles, head in line with shoulders, gaze down just ahead of the body to keep proper body position, arm swing two thirds behind the body to activate posterior chain and efficient foot turnover.)
Incline running reinforces form, maximizes muscle recruitment and neurological development, prevents over-striding, allows for greater drive and extension, and translates to good form on flatter terrain.
Here’s a sample hill (or incline) workout for the treadmill:
Warm-up: 10 minute easy jogging (Zone 1). Allow plenty of time for the body to loosen.
Pre-Set (12 minutes):
Main Set (31 minutes):
Part I: Hills/Strength (21 minutes)
Part II: Intensity (10 minutes)
Cool Down (7 min): 5 minutes very easy jogging with final 2-3 minutes walking
Warm-up: 10 min easy jogging in Zones 1-2
Pre-Set (11 minutes):
Main-Set (24-40 minutes):
If you are just starting out with running intervals on a treadmill, begin with six intervals and build to 10, then 15 if you are training for an endurance event, like a marathon. The first ones might not feel challenging, but fatigue will start to settle in about halfway through. Focus on holding your form through each rep.
Cool-down: 5 minutes easy running with final 2-3 minutes walking.
Warm-Up: 10 minutes easy jogging in Zones 1-2
Pre-Set (10 min):
Main Set (60 min):
(If you’re short on time, you can abbreviate the main set with 3 x 10-12 minutes at goal race effort. Rest 2-3 minutes between reps.)
Do not start out too fast. This workout gets more difficult as the intervals get longer, so pace wisely.
Cool-down: 10 minutes easy running with final 2-3 minutes walking.
Let’s talk about walking. Despite popular belief, walking is not a sign of weakness in running. Walking is your friend—and it’s downright smart. Taking a short (20 to 30 second) walking break lets you reset your form, unload fatigue, manage your heart rate in the heat and consume liquids.
Use walk breaks as terrain dictates, when fatigue sets in or form deteriorates. This sets you up to finish the workout or race strong.
By Susan Kitchen. Susan is a Sports Certified Registered Dietitian, USA Triathlon Level II Endurance Coach, IRONMAN Certified Coach, published author and founder of Race Smart, a sports nutrition and coaching company.