It is an accepted fact that running on surfaces like concrete and asphalt can result in undue pressure on your bones and joints especially your knees. While running on a treadmill might be safer in many aspects of running, you still need to do a portion of your training on the specific race surface on which you will run. Since running on a treadmill creates more of a cushion, any long runs should be run on the same race surface to help your body acclimate and adjust to the variable conditions and hardness of the running surface. While running on a treadmill may not be for everyone, treadmills can definitely help out when the weather is not cooperating with your training schedule.
Running on a treadmill can also help improve your running form as well as reduce the continuous impact on your body. Treadmills can also serve as motivators in keeping you running even when you’re body wants to pull back just a little bit – the tread keeps spinning and spinning.
As a runner, to get faster, you need to add more high-end difficult speed training to your runs. For your speed workouts, the treadmill is a great ally in this arena. Treadmills can automatically adjust your interval speeds and inclinations based on a run and recovery interval setting.
Since all athletes are different you need to use an exertion scale that can be solely based on a runner’s individual fitness level. If you’ve never heard of RPE then you’re in for a treat. You can reuse this scale over and over again for your own gains and benefits when achieving your running goals. Just make sure that you revisit your scale at least once every 6 months to see if your exertion levels have changed due to lack of fitness or overall improved fitness (i.e. increased VO2 Max, endurance, cadence).
Below is a blank RPE chart that you can print out for yourself followed by an example RPE chart of a runner:
|10||All-out - Max Effort||Can't talk, out of breath||8:00|
|9||Extremely hard||one or two words at a time||8:30|
|7-8||Medium to Hard Effort (Interval)||Can speak in small sentences||10:00|
|4-6||Moderate Effort (Endurance)||can have a conversation||12:00|
|2-3||Light Effort (walking)||No problem talking||15:00|
|1||No Effort (Sitting/Standing)||No problem talking||0:00|
|10||All-out - Max Effort (Sprints/Strides)||Can't talk, out of breath|
|9||Extremely hard (Speedwork)||one or two words at a time|
|7-8||Medium to Hard Effort (Interval/Speedwork)||Can speak in small sentences|
|4-6||Moderate Effort (Endurance)||can have a conversation|
|2-3||Light Effort (walking)||No problem talking|
|1||No Effort (Sitting/Standing)||No problem talking|
Speed workout helps to build and maintain strength. This workout uses your fast-twitch muscles to energize the big muscle groups like your glutes. With warm-up and cool down, you can stay on the treadmill for an hour. The following are a few tips for the Sprint Interval Workout:
Endurance training helps your body to function well for longer intervals of time. Your pace should continually increase every 5 minutes rather than remain at a constant speed for the overall workout.
Side-stepping workout includes side shuffles as well as running and walking, which work on your quads and glutes.
If you like running and walking, this is the workout that is good for you. This workout will also work on your glutes.
The pyramid treadmill workout is another form of interval training that includes walking and running. If you follow the workout instructions below you could burn a lot of calories:
If you are looking for something simple and you like yoga, you can try out this yoga run workout. This workout includes running with yoga exercises in between the sets.
This is the most comfortable workout for runners. This workout is suitable for those who are new to treadmill exercising because this workout does not have any speed-running nor incline running activities.
If you are training to run for a full marathon or half marathon, this workout can be beneficial to help you reach your goals. The race speed workout helps you get comfortable at your target goal pace.
The 3, 2, 1 workout will help you increase your understanding of speed and, in turn, get used to running at different speeds. In this workout, you have to run at an increased speed and recovery speed. Your recovery speed will be 60 to 75% of your maximal heart rate. This is approximately 60 to 90 seconds slower than your standard training speed. Your running speed pace target should be aimed at your race day’s goal, which you have planned to run.
|Coach Scott is a published author and RRCA certified running coach (Level 2). He has published over 20 books including, Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks! (Beginner To Finisher Book 3), which has become an Amazon International #1 bestseller. Scott specializes in helping new runners become injury-free race finishers. He recently completed his 14th half marathon race.|
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