Maximise your workout
A lot of people think that running on treadmill is a waste of time. The truth is running outdoor is definitely more challenging than running on the treadmill. However, treadmill runs or workouts are absolutely not a waste of time. In fact, they offer a very effective training alternative for a variety of reasons, especially when running on the road is not an option.
Here’s how to use the treadmill to your advantage:
1. Simply add a one to two per cent incline. This slight incline will better mimic the energy demands necessary for an outdoor run. For a hill run, add more incline.
2. Since the treadmill belt assists with leg turnover, use this to help you increase your turnover by setting a faster pace on the treadmill. By speeding up for small increments of time, you can do speed workouts and develop faster leg turnover.
3. With run paces on the treadmill and the road not being equal, run by perceived exertion. If you need an easy run, go by feel, and keep it simple regardless of what the pace or mile per hour on the treadmill may say. Likewise, if you need a hard workout, go by feel rather than pace.
And here is one of my favourite treadmill workouts:
- Begin with a 5 to 10 minute warmup and put a one per cent incline on the treadmill.
- Start with an easy effort for 5 minutes.
- Bump up to a medium effort for 4 to 5 minutes.
- Increase to a hard effort for 3 to 4 minutes.
- Repeat this sequence as often as desired for time or mileage.