A person who, when running down the road may use too long or too short of a stride length, will shorten or lengthen their stride on the treadmill to what will be the most efficient length for the pace. These adjustments in form will even happen with no conscious effort. A runner may have other form inefficiencies such as those that make them bounce or lift their feet to high. These runners will actually clean up their form seeking the easiest way to run the pace set. These effects are increased if the pace is a difficult one for the runner to hold. After using a treadmill consistently for a period of time these changes in form will be learned and you will take them with you when you go on the road.
The improved efficiencies of form will make you a faster runner. 12 years ago I read a magazine that contained an interview with Ingrid Kristianson just after she had set the womens world record for the 5,000 meter run. When asked about her training and the world record she said that it was treadmill running that gave her the record. She went on to explain how she "learned" the world record pace by running it on the treadmill. She claimed that over 90% of her recent workouts were treadmill runs. I was convinced. The article changed my way of training. I added a weekly tempo and speed-work treadmill session to my running schedule. I went on to set personal records at every race distance and was voted Michigan Runner of the year during that same year. I am convinced these awful, rat on a wheel things work!
Injury free from treadmill running? I am stretching the truth on this one but there are some things about treadmill running that allow for workouts you cant get on the road or track. I am a believer of hill repeats for strength and speed. Hill repeats are sessions of running hard up a good long steep hill followed by an easy jog to the bottom only to turn around and hammer back up. The downside of hill repeats is the jarring run back down the hill. Downhill running exaggerates impact and the motion of the foot, often leading to injury. On the treadmill you avoid the downhills! The treadmill deck and belt absorb shock in a way the road cant. In addition the treadmill surface is smooth and consistent, great for running hard, no potholes! An additional advantage/disadvantage of running on the treadmill is heat adaptation. Because there is no breeze created all runs on the treadmill are hot runs. A fan can help. I can remember training for a race in Hawaii. The sweat I poured on the treadmill got me ready for the Kona heat.
Anyone who has read my articles knows that I am a passionate (obsessed) trail and adventure runner. How does this passion fit with treadmill running? Not well, thats for sure! ButLet me give you some tricks I learned to make it tolerable and maybe even, dare I say, enjoyable.
Trick #1. Always run hard on the treadmill, not long and slow. Use the treadmill for speed intervals, hill repeats and tempo runs. The treadmill is no place to put in the long run. No matter what the weather, go out and slog your long runs outside. If you want the treadmill to be your friend, keep your visits short and sweet. Running hard and fast takes a type of concentration not needed in a long slow run. This concentration will reduce the mental fatigue brought on by the treadmill.
Trick #2. Run on the treadmill when you normally might miss your run. For example, when you must stay home for a home repair or delivery, or perhaps you are waiting for an important phone call. The treadmill is perfect for a trapped parent or babysitting situation. If you are a running junky like me, you will find that in these must be home situations, the treadmill run might be the highlight of the day.
Trick #3. I have an ideal situation where my treadmill is in a walk out basement. I actually drag my treadmill outside on the deck to run on it. Even on a 30-degree winter day I find I can often run in shorts and a T-shirt because treadmill running is so warm due to the lack of air-movement. An outside run under the stars is a safe way to get in those late night runs that are usually not too safe.
Trick #4. I am not a TV watcher but when I get on the treadmill I like to watch running and racing videos. Other athletic events on tape or on TV seem to help get me on the treadmill. Look for upcoming events and plan your workout around them.
One of the downside of the treadmills is the cost. To make a smooth, fast, durable machine costs money. A treadmill you can actually run on will cost over $1,500 and as much as $4,000. If $1,500 is not in the budget, dont buy a treadmill. The upside is the life span of a decent treadmill. I have been running on the same machine for 12 years with no major breakdown.
Keep the treadmill run fun. Dont run on one daily, even during the winter. Use the treadmill to supplement and add variety to your normal outdoor schedule. The treadmill run, if treated properly, can be a positive addition to your running program. Now get out there and enjoy this great day and think about anything but running inside.
Randy Step
