The Relay—Take It Inside: Adjusting Your Runs for the Treadmill
by Nicole Lockhart, Contributor
Winter months force runners to find creative ways to stay active. And, while some prefer to embrace the changing seasons and head outdoors, galavanting through biting temperatures isn’t for everyone. The likelihood of snow storms or icy trails means that most of us will need to swap out our scenic running routes for the good old fashioned treadmill at some point.
But winter shouldn’t freeze your motivation to run. There are countless benefits of a solid treadmill workout.
Many of the world’s top athletes embrace all the technology available to them—and for good reason too. For example, the zero-gravity treadmill (a favorite of the late Kobe Bryant) has been shown to reduce the weight on legs which can allow runners to continue training while recovering from injury. Treadmills are an incredible way to maintain consistency, invite controlled challenges, and improve your outdoor performance by training indoors this season.
Reasons to love (or begrudgingly like) the treadmill:
Safety. Running Alone is scary for women. Eighty-two percent of women have worried about an attacker while running. With the sun setting earlier in the winter, outdoor running could mean risking dangerous conditions like low-visibility or solo-running. Treadmill runs allow you to let your guard down and focus on your run without having to look out for vehicles or bikes, unseen persons, or hazards on the run path.
Control. One of the best reasons to transition to the treadmill is that you can consistently control your pace and incline. For those looking to improve race times or build up endurance, the treadmill is an excellent way to work your way into better habits that you can transition to outdoor running in spring.
Timing. Having access to an at-home-gym or a local gym with long hours means that you can craft your schedule to include a run. Treadmills are highly flexible ways to make time for a workout between work calls or while multi-tasking.
Comfort. After running on the pavement for months in the heat or rain, the treadmill is a great way to reduce the amount of combatants that make outdoor running uncomfortable. Enjoy the temperature controlled running environment of the gym and leave the sunblock or windbreakers in the closet. Treadmills are designed to be low-impact, softening the ground reaction forces to your stride. Over time, this could result in healthier bones and joints and shorter recovery time.
Convenience. Indoor running means you’ll be able to train close to the bathroom and showers. It also means you can keep your things like your water or cellphone at arms reach, and not on your person. Take advantage of the convenience of being able to quickly transition from your workout and back into your day.
Familiarity. Outdoor runs can be inspiring ways to see your neighborhood or town, but choosing a treadmill run will give you the power of predictability. A familiar machine means you can focus on your form, pace, and training--not navigating or dodging obstacles.
Things to remember when running on the treadmill:
You may need to adjust your pace. Now that you have control over the run, take the opportunity to adjust your pace to suit the machine. This may mean changing shortening or lengthening your stride in order to find your rhythm.
“It’s just as important to take it slow at times as it is to push your limits,” says Jasmine Nesi, Co-Founder of RUNGRL and coach at Mile High Run Club in New York. “Taking an easy run for example, helps develop your aerobic potential (your ability to run with oxygen), and allows you to focus on your form, aid recovery and produce minimal lactic acid buildup in your blood (which can cause pain in your legs and other areas).“
Not all treadmills are alike. If you’re in the market for a new indoor running companion this winter there are a few considerations to make. There are many types of treadmills: Manual, Motorized, Folding, Under-the-Desk, Commercial, even Hybrid styles. They are an expensive investment so make sure you understand what warranties are included. Note how often the machine may need to be serviced or recalibrated. And if you live in an apartment or use a shared gym, consort with the neighbors or management about preferences or policies. You may also consider a shoe change up for indoor running. These HOKA One One Clifton 8’s were voted among the best sneakers for treadmill running by Road Runner Sports.
Switch things up. Just because you don’t have a view to distract you, doesn’t mean you have to endure a boring run. Add sprint intervals or an incline to your run. If you have a favorite machine in the gym, see what happens if you change it up and use a treadmill on the other side. Switching your perspective can keep you inspired when you’re dreading hopping on the treadmill this winter.
Use the elevation to build strength. A treadmill is a great way to safely add inclines to your run routine. Give your legs a challenge and strengthen your endurance with a climb. You’ll be thankful you did when you return to the outdoors or racing in the spring.
Playlists and other listening. The great thing about a treadmill is your ability to be truly hands-free. RUNGRL has a few Spotify playlists that will keep your motivation in high groove. If your gym has a TV or if you have your favorite streaming app on your phone, why not try running through an episode of your favorite show? Thirty minutes to an hour will fly by with these to keep you going.
Accountability partners can work indoors too. Fight the temptation to stay cozy and gather around the holiday buffet by asking someone to be your accountability partner. Agree to meet up after work or in the mornings at the gym and keep encouraging one another to stay consistent. You’ll be grateful to have each other to count on during those cold walks to the gym or unmotivated afternoons when it’s already dark out.
Treadmills have become a useful tool for runners looking to keep up their training while indoors for the cold seasons. See your ‘dreadmill’ workouts as an opportunity to build-up to running outside again. By making some minor adjustments over a few short months, you’ll spring out of hibernation with more speed and endurance than before. Who knows? Maybe you’ll discover a way to switch up those bolstering summer workouts along the way.
Read more from our running coaches and experts in The Relay.
NOTE: MEDICAL DISCLAIMER - NOTE THAT THE ABOVE INFORMATION IS NOT INTENDED AS MEDICAL ADVICE AND DOES NOT REPLACE THE RECOMMENDATION OF A PHYSICIAN OR OTHER MEDICAL PROFESSIONAL. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN BEFORE TRYING THESE OR ANY SORT OF WORKOUT PLAN, ESPECIALLY WHILE UNDER TREATMENT FOR YOUR INJURIES. VIEW THE FULL MEDICAL DISCLAIMER IN RUNGRL’S TERMS OF USE.
Nicole Lockhart
Contributor
Nicole Lockhart is a writer and runner living in NYC. She’s run races in support of such organizations as the Black Lives Matter, Leukemia Lymphoma Society, and CaringKing: Athlete's to End Alzheimer's. She is the writer and producer of "All My Black Sons," which debuted at the Harlem International Film Festival in 2016. Her current project, "The Interior Creatures," is a poetry collection written while in quarantine on a 100-year old Corona typewriter.