But never fear, the 'Y' opens early and a treadmill run can help to break up the training every now and then. In fact, this morning seemed like a perfect opportunity to hit the gym and complete a speed workout that otherwise would have been missed. While running, I was reminded of some great tips that can make the treadmill run more efficient and help to prevent injuries.
- To better simulate an outdoor run, and get the true mileage equivalent, use the incline. A 1-2% incline is the generally accepted level to best represent rolling hills and wind resistance. It is best to move between this incline and 0 every mile or half mile.
- Don't go hill crazy! Running on inclines greater than 2% for extended periods of time can lead to potential injury. This is not a natural gait and it should be treated like hill workouts. In other words, never go 5 miles at 4% for the entire session.
- Transition into and out of treadmill runs intentionally. In the fall and spring seasons, mix up the training so as to not start hitting the opposite surface full throttle.