Whether you're running to improve general health, lose weight or beat a previous best time, motivation to progress your running through the winter months can be tough.
It's obviously colder but just as importantly the hours of daylight are significantly less.
While there are good strategies to combat these obstacles some of us enjoy the fact that running is convenient and most of those strategies simply do not suit.
This article will focus on how you can take your running to another level using the Trusty Treadmill.
But the Treadmill is so Boring!
We hear it all the time. Running on a treadmill does not allow you to:
I get it...Running outside rules, but the treadmill does offer some advantages which outdoor running does not:
All you have to do to achieve the success, so vital to your motivation, is stick to the programme. Each workout you do is a step in the right direction and treadmills make this easier than ever.
Running outside takes you out of a stable environment and makes following a structured running programme much harder to achieve. If the programme is based on you running speeds in a stable environment such as an indoor tack or treadmill then there's a good chance that unless you train in this environment regularly, you're going to struggle to keep to the session plan.
Wind, inclines, foot traffic, puddles, mud and hail can all disrupt your running rhythm which will lead to inefficiencies and therefore higher intensities than were originally intended by the programme designer.
A treadmill on the other hand allows you to focus on maintaining good form and rhythm meaning you can carry out the workout as it was supposed to be performed.
A truly effective running programme will offer a minimum of two workout routines which progress at effective and sustainable rates. If you're just getting back into running then one of those workouts should address your technique.
Running Technique drills are the easiest way to get fast improvements in
your running. You don't need to run long distances if you're just
getting back into it.
One longish run (whatever distance that is for you) and one or two shorter runs with a technique element should allow your legs to strengthen up without leading to chronic injuries such as achilles tendonitis or one of the many forms of shin splints.
It's so common for runners to over-stride when trying to bring more speed into their workouts. Over-striding is what happens when your foot lands in front of your centre of gravity. It not only leads to breaking forces but increases your chance of injury thanks to the lengthening of the hamstring just as the force of your full body weight travels through it.
Running Technique Drills can teach you to land the foot correctly as well as improve:
STS Fitness holds Running Technique clinics for people who want to take their ability to a new level.
Stationary cycling classes are extremely popular with cyclists and are responsible for making thousands of non-cyclists think again about using their bike for exercise.
While Treadmill Fitness Classes have not taken off in the same way, they're on the rise.
Thanks to the latest developments in fitness conditioning methodology, conditioning coaches can now run classes which push multiple participants to similar intensities, taking into consideration the wide range of abilities.
STS Fitness holds RunFit Classes at Fitness First in Cheltenham for anyone looking to:
It's obviously colder but just as importantly the hours of daylight are significantly less.While there are good strategies to combat these obstacles some of us enjoy the fact that running is convenient and most of those strategies simply do not suit.
This article will focus on how you can take your running to another level using the Trusty Treadmill.
But the Treadmill is so Boring!
We hear it all the time. Running on a treadmill does not allow you to:
- feel the breeze evaporate sweat from your skin
- to see the end of your run approaching as you drive yourself forwards
- to negotiate the various imperfections of the footpath, trails or fields
I get it...Running outside rules, but the treadmill does offer some advantages which outdoor running does not:
- knowing that you're about to run on a consistent surface
- drink bottle at hand (not in hand the entire run)
- a clean toilet less than 20 seconds away
- an automatic pacing and incline system
- a tv with audio
- the ability to run with a friend who is twice as fit as you
Strategy 1. Follow a Progressive Running Programme
The best way to motivate yourself with anything is by achieving success with it. If your running programme calls for you to run for a certain duration or distance and actually provides a speed which is based on your ability then you can see before taking a step exactly how your fitness is going to improve over the next 2-6months. |
| Programme Session Plan Example |
Running outside takes you out of a stable environment and makes following a structured running programme much harder to achieve. If the programme is based on you running speeds in a stable environment such as an indoor tack or treadmill then there's a good chance that unless you train in this environment regularly, you're going to struggle to keep to the session plan.
A treadmill on the other hand allows you to focus on maintaining good form and rhythm meaning you can carry out the workout as it was supposed to be performed.
A truly effective running programme will offer a minimum of two workout routines which progress at effective and sustainable rates. If you're just getting back into running then one of those workouts should address your technique.
Strategy 2. Practice Good Running Technique
Running Technique drills are the easiest way to get fast improvements in
your running. You don't need to run long distances if you're just
getting back into it.One longish run (whatever distance that is for you) and one or two shorter runs with a technique element should allow your legs to strengthen up without leading to chronic injuries such as achilles tendonitis or one of the many forms of shin splints.
It's so common for runners to over-stride when trying to bring more speed into their workouts. Over-striding is what happens when your foot lands in front of your centre of gravity. It not only leads to breaking forces but increases your chance of injury thanks to the lengthening of the hamstring just as the force of your full body weight travels through it.
Running Technique Drills can teach you to land the foot correctly as well as improve:
- your running efficiency
- speed when you need it most
- running posture
- your breathing capacity
- leg drive and recovery
- much more...
STS Fitness holds Running Technique clinics for people who want to take their ability to a new level.
 |
| Running Technique Clinics |
Strategy 3. Attend a Regular Treadmill Running Class
 |
| RunFit Classes |
While Treadmill Fitness Classes have not taken off in the same way, they're on the rise.
Thanks to the latest developments in fitness conditioning methodology, conditioning coaches can now run classes which push multiple participants to similar intensities, taking into consideration the wide range of abilities.
STS Fitness holds RunFit Classes at Fitness First in Cheltenham for anyone looking to:
- train towards a 5k, 10k or half marathon
- improve stamina and endurance
- increase running speeds
- get a fun and high energy workout
- burn calories fast
- improve their metabolic rate
So what do you think about Treadmills?
Do you use one to get the mileage up through winter or stick steadfast to the great outdoors?
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Good writing on the real benefits of a treadmill. A lot of people prefer running outside but treadmills do play a huge part of our training and exercise. Comparing treadmills with running is like comparing apples and orange. Some people who live in good weather 24/7 probably won't need a treadmill but like the most of us, there will be days when it's not safe to run outside.
ReplyDeleteA good example that a treadmill can provide that running can't is a technique check. You can record yourself running in place so you're able to watch how you're running. Being aware of technique is good but watching it from a third perspective will really open your eyes.
Thanks Jamie G, you're absolutely right. The technique check is a great point and we certainly find it easier to do a good analysis on a treadmill. It's useful though to have a 20-60m space nearby to then teach the technique correction drills before hopping back on the treadmill for an "after correction analysis" video
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