Winter Running: Training on the Treadmill

Treadmills are great when the weather is bad! Last winter's snow put paid to lots of runners' schedules, but a treadmill means there's no excuse. 

In 2010, Running Bug Blogger, Mimi Anderson, ran the furthest distance covered on a treadmill by a female in seven days. "Running on a treadmill means you can regulate your pace and it takes pressure off your joints," she says. "And on dark nights, safety can be an issue for women, so training inside on a treadmill is a reassuring option," she adds.

As Mimi says, a big advantage of treadmills is that you can control and measure the intensity of training. Figures on a screen mean you won't slack in speed sessions. Similarly if you train too fast in easy sessions, seeing the feedback can be reassuring. Training on a treadmill also means you can add in hills if you live in a flat area (or take them out if you live in the mountains!). 

As well as being easier on the joints, as the treadmill belt moves with you, it's slightly easier than running outside. One of the first studies comparing treadmill running to track running (Pugh, 1969) found that higher speeds can be reached on the treadmill, but it's also been discovered that the same pace can feel easier on a treadmill and produces lower heart and oxygen consumption rates than same-pace running outside.

Running on a treadmill does alter your biomechanics as you are running on the spot, not leaning so far forwards. And studies have found that treadmill running can alter your stride length, too, which makes it very different to running outside. Running on trail, grass, concrete improves your propreception, the ability of your neuromuscular system to adapt the body to unpredictable and unstable surfaces, which will impact on your balance and running economy. A treadmill cannot do this.

Psychologically, treadmill training can also be a challenge. This is a 'pro' as it toughens you up, a 'con' as it can be mind-numbingly boring! "I write my blog in my head, sing along to my iPod and always keep my goal in mind," says treadmill expert Mimi. 

HOW TO DO IT
It's common knowledge that to replicate the outside, and wind resistance, and get a better workout you should raise the incline by around one percent. You may also need to monitor the temperature of your room. If it's cold outside but the heating is on in your house, you may need a fan to keep you cool.  

Read Jon's Blog for more on treadmill training or download this Treadmill Cheatsheet for speed conversions, pace times and target distances from bx3.com 

What next? Don't wave the white flag just because it's December, here are some tips for staying in shape over Christmas.