Here in the Yakima Valley we work in our orchards year round regardless of the weather. However, things like rain, snow and most commonly, the dreaded ice can put a damper on our outdoor runs. While many of us might not be training for Boston, we still want to get some miles in and #RunWithRainier. So we asked our running ambassador Laura from This Runner’s Recipes for a few tips to get the most out of our treadmill workouts.
Lace Up Tips from Laura
No matter where you live, you will probably run on the treadmill at some point in the year. Southerners might retreat indoors to escape the heat and humidity on the hottest summer days, Midwesterners and New Englanders will use the treadmill to avoid the snow and cold in winter, and Pacific Northwesterners will opt for the treadmill when the forecast outside is for yet another day of rain or worse yet – ice.
While treadmill running is still running and provides a similar workout to running outside, you do have to adjust your run a bit to transition from the outdoors to the treadmill. These treadmill running tips will help you beat the boredom and enjoy a good run on the treadmill.
Warm Up with Dynamic Stretches
Dynamic stretches are beneficial before any type of run, but you will see the most benefits of them before a treadmill run. The treadmill frame can cause tightness in the hips for some runners, while the belt can throw off your stride. A proper warm up will keep your muscles from feeling tight on the treadmill, improve your running form, and reduce your risk of injury.
Spend 5-10 minutes warming up before you begin your treadmill run. A quick series of dynamic stretches including leg swings, arm circles, walking lunges, and high knees will mobilize the joints and warm up the muscles. Finish your warm up with a few minutes of walking on the treadmill, and then you are ready to run!
After you complete your treadmill run, reverse this process. Cool down with a couple minutes of walking and finish with some stretches or foam rolling to relieve any tightness from your treadmill run.
Vary the Incline
The treadmill automatically starts at 0%. The common recommendation is to set the incline on the treadmill for 1% to compensate for the lack of wind resistance. While there is truth to this statement (especially if you are running a 7 minute mile or faster), the treadmill will be more enjoyable and comfortable to run on if you vary the incline.
When you run outside, the terrain beneath your feet is constantly changing. You encounter uphill and downhill segments, unless you live in a very flat area. Running on hills uses different muscles than running on flat. Even if you live in the plains, the slight changes in the roads require the use of multiple muscle groups.
On a treadmill, running on the same incline causes repetitive stress on the same muscles. Varying the incline mimics outdoor running, which prevents cramps and muscles imbalances during a long run. When running on a flat treadmill, you may rely on your calves and quads instead of glutes, which can cause muscle fatigue and injury. Varying the incline every few minutes will help you activate your glutes on the treadmill.
You don’t have to climb steep hills on the treadmill, just mix it up. On your next treadmill run, try varying the incline from 0% (to mimic flat/downhill running) to 3% if you aren’t accustomed to hills, or 6% if you regularly run hills.
Keep Cool
Running indoors means less air circulation and no fresh air, so you can’t rely on the breeze to help keep you cool. Instead, you will sweat more on the treadmill, so be prepared! Bring a towel and a bottle of water with you and pick a treadmill near the fan. Dress for the temperature it is indoors, not outdoors – which could mean shorts and a sleeveless top even in winter! If you usually run outside and you have acclimated to running in the cold, know that you may need to adjust your paces and slow down a bit for running in a warm gym.
With the right mindset, some good entertainment, and these tips in mind, the treadmill is the training tool you need to keep running through the worst weather conditions while you continue to log miles.