I did it! I signed up for a spring marathon! Training has commenced, and I’m enjoying that runner’s high after each daily run that tells me I’m one step closer to my goal. Of course, a spring race sign-up means training in the midst of snow, ice, and chilly temperatures . . . maybe!

Running on a treadmill in lieu of outdoor winter running is a great way to keep your workout plan in action. Spring races, especially marathon training, require peak training performance during the cold throes of winter, when roads and trails are often hazardous due to coats of ice and snow.

Treadmill running offers shelter from the weather. However, the biggest complaint of treadmill running is boredom.

Here are a few tips to help alleviate the treadmill blues:

Building Confidence

My fellow runner pals usually gasp when I tell them that 80% of my training for my first marathon was on a treadmill. I quickly explain that it was not that bad and for the most part, I enjoyed it!

Since it was my first marathon, I was a bit skittish about my running ability. I wanted the reassurance that the time I spent running added up to the right number of miles I needed to accumulate.

After reviewing several training programs and reading many books (such as Marathon by Hal Higdon), I encountered the same philosophy: if you run the miles, you’ll cross the finish line.

After each run, whether it be a short daily run or a long weekend run, I found satisfaction and encouragement looking at the digital red numbers staring back at me that read 4, 8, 12, then 18! As I crossed off my mileage, my confidence increased when I realized that I really did run those miles. There was no second guessing as to how far I ran–I knew!

Still, a gal has to know her limitations and (outdoor) performance ability! So 18 miles was the farthest I ran on my treadmill. I supplemented with several daily runs and a big 20-mile training run outside.

When I stepped up to the starting line of the Milwaukee Lakefront Marathon, I had no doubt that I would cross the finish line. Running on the treadmill gave me that confidence.

Music and Media

Listening to music or watching TV are obvious remedies to help treadmill running pass quickly. The right music can motivate you and even improve your running. Watching TV can help occupy your thouhts. I have planned some of my best dinner-party menus, caught up on world news, or checked out the latest download of a favorite tune while watching the miles flip.

Building Muscle

My outside running usually occurs on flat trails. An advantage to running on a treadmill is the opportunity to challenge your quadriceps muscles. Using the incline button elevates the belt on the treadmill, inducing an uphill challenge. Sometimes I walk during this elevated position; at other times, I run for a designated number of minutes. Either choice builds the quads and increases stamina–something that will play an important role at around mile 22 of a marathon!

Another way to build muscles on the treadmill is to vary your stride. While in the flat position (no elevation), elongate your stride to work muscles that normally do not benefit from a normal runner’s gait. Time your longer stride for a designated number of minutes, then resume your normal running.

Increasing Speed

Would you run the same pace throughout your run if you were outside? Of course not! So why run the same pace inside on your treadmill? Mixing up your speed is a surefire way to stave off boredom while improving your cardio strength. Doing speed work on your treadmill also improves your pace.

Lastly, remember that your treadmill running is a means to an end–your overall running ability and fitness level. Each step you take brings you closer to your success!

While working as a mental-health therapist, I found it particularly alarming that winter would prompt an increase in clients. Once the holiday hoopla subsides, January ushers in a quiet that is unnerving. Stretching out before us like a cold, dark, silent night, the bleakness of winter arrives. Months away from any inkling of warmth, we retreat not only indoors but also within ourselves. The blanket of snow, frigid temperatures, and increasing hours of darkness create a sense of hibernation, isolation, and even despair for some.

Millions of people experience “winter depression” or seasonal affective disorder (SAD for short). It’s a type of depression that occurs in the winter months as exposure to the sun and brightness of day is limited. SAD is marked by a lack of energy, constant fatigue, weight gain, and loss of interest in regular social activities. It is more common for women to suffer from seasonal affective disorder than men.

SAD Causes

Here are couple of theories as to what causes seasonal affective disorder:

Low Serotonin
The lack of light during cold winter months affects our brains’ neurotransmitters. During the winter, some people experience a low level of serotonin activity in their brains. This can contribute to a negative shift in mood.

Every month, my ever-so-tolerant husband and children have the joy of experiencing a “different” side of my personality. Patience gives way to snappy, URGENT (as in, should have been done yesterday!) demands. Affectionate gestures come to a screeching halt, and I may actually turn to stone if touch is given or received. And bless them all, tissue boxes are kept handy, for any moment–while folding laundry, watching a TV commercial with a puppy, or simply missing my daily run–could induce a waterfall of tears.

The funny thing is, I understand that this is happening. It’s like watching a contorted version of myself from inside a plastic bubble. Stop that! What’s wrong with you?! Maybe it’s the 40 thing; maybe its pre-menopause. Whatever it is, having that monthly monster take over my usually congenial self stinks!

A chat with some female friends at a coffee gathering has helped tame my monthly monster, though. The secret: vitamin stress-B complex! Yes! In addition to my multivitamin, I take a stress-B complex tablet. I’m telling you, it works! Those nasty symptoms have all subdued.

The Monthly Monster and Loss of Vitamin B

The B vitamins are often referred to as the stress vitamins. When our bodies are forced to withstand physical or emotional stress, the B vitamins are the first to be depleted. Each month as the body prepares for your cycle, fluctuating hormones affect your mood and your ability to handle external stress from work, relationships, parenting, and other demands. The B vitamins, like vitamin C, are water soluble, which means they are not stored in the body. Thus, B vitamins need to be replenished on a daily basis to account for their loss.

Typically, holidays are about tradition, family and memories. Children anticipate the season with excitement and joy. This expectation of family togetherness and happiness often makes it difficult for divorced or separated families to cope with the upcoming holiday season. Many traditions are shattered, family ties estranged and memories distorted when a marriage ends. Holidays that children once looked forward to can become days of anxiety, tension and dread as parents attempt to negotiate time spent at two households.

Recent estimates tell us that one million children go through the experience of a family breakup each year. Just under one half of all marriages will end in divorce. And about 40 per cent of all American children will spend some time in a single parent family before they reach the age of eighteen. Growing up in a divorced home is not a rare occurrence, but rather a norm for today’s society.

Pulling Children Apart

As prevalent as divorce may become, in the eyes of a child (and for the adults going through the divorce) it is a life altering experience. For children, the biggest alteration is the loss of full-time parenting. Divorce means that for the rest of their lives, children will be shared between parents. Vacations, birthdays, holidays and even weekends become discussions of where and with whom children will spend their time.

The growing awareness of how painful and devastating the effect of divorce can be leads parents to ask “How can we ease the stress of shared holiday gatherings for our children?”

Yes, perhaps Mr. Grinch was on to something here. Holiday hoopla is here and with these tough economic times more stress will be sliding down our chimneys to fulfill Santa’s big list. Maybe this is the year to simplify. Create a meaningful holiday from our hearts, not our pocket books. Gather with friends and family to enrich our lives not to expand our material wants. Why not try something new this year?

Join a Choir and Sing Your Way Into the Holiday Spirit

What a great time of year to make a public debut with your “in the shower” singing voice. Join a choir! Community colleges, churches and social clubs are eager to recruit new voices for their holiday programs. Not only will you be helping these groups, but also enhancing your musical knowledge, developing your talent and giving yourself a creative and therapeutic outlet. Joining a choir will most likely entail a weekly commitment for practice, but what better way to escape the stress of the holidays than indulging in some cheerful holiday music?

Participate in a free sing along musical venue! Many churches and cultural centers produce The Messiah, a beautifully composed oratorio by George Frederic Handel, this time of year. Social clubs and community centers need carolers for visits to nursing homes, schools or village caroling. Both of these are usually one time commitments.

Every morning it is the same. I wage a mental war: enjoy a leisurely cup of Joe, or lace my running shoes to pound the pavement. Sometimes Joe wins, sometimes the running does.

Joe’s case is quite persuasive: check email, read my daily horoscope, review the writing job boards…SLURP!…I love Joe. He offers comfort, quiet and serenity.

The Running Option Is A Bit More Convoluted

It doesn’t matter that I have been running for years., my mental dialogue those first few miles is always the same: anguish. First step: “I hate running!” Two minutes in: Huff!, huff!, huff! “Good grief, this is hard!” Eight minutes in: Gasp! “Why am I doing this again……?” 12 minutes in: “Ugh! I miss my Joe!” 20 minutes in: “I have to stop!” Phew! “That was close, I nearly passed out!” Walk a minute. “Okay, try again” Pound, pound, pound. Silence.

Try To Forget

Until I give in to the rhythm of running, I fight!…and I fight hard! Running can be a bit like being pregnant. Your mind and body work together to help you forget the pain, so there is a next time. Sneaky! If I remembered the above scenario every morning I’d never have bought another pair of running shoes! Instead I remember the elation of finishing the run. The stamina I have developed. The positive outlook that sits on my shoulders while I meander through my day. These are the reasons that I often use my auto button on my coffee maker. Joe will be there. I’ll just have more reason to revel, post run.