1

Comment

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!