Surviving the Dreadmill

With Fall here and Winter fast approaching, many of us will default from running or walking outside to exercising on the treadmill. While the treadmill is often looked down upon as a lesser form of working out, be assured that running indoors can still be effective.

While running indoors provides the perfect alternative to running in the harsh weather, we all know how tedious and boring it can be. Here's a few tips on how to survive the treadmill experience:

1. Be prepared:
Your walk from your house or car to the gym may be cold but remember that gyms are hot and stuffy. You don't want to overdress for indoor runs for risk of getting too hot and quitting your workout early. I recommend wearing your lightest running gear, including thin soled-shoes if you have them. I also never leave for the gym without my iPod. Nothing helps distract me from this leaden activity better than a set of upbeat songs.
Also, make sure to bring a towel and a large water bottle!

2. Warm-up and cool-down:
Warm-up and cool-down sessions are just as, if not more important than your exercise. Although it's tempting to jump on the treadmill and crank up the pace, this may cause injury. I recommend warming up and cooling down for 5 minutes on a 5% incline. As a general rule, you should cool-down one minute for every mile you run.
If you want to add a bit more to your warm-up or cool-down, grab a pair of light weights and lift as you're walking. This will help tone your arms as you're working your cardio.

3. Challenge yourself:
Challenge yourself by playing with the incline and speed options. Remember that running at a 0% incline is equivalent to running on a slight decline outdoors. To simulate outdoor running, you need to set the incline between levels one and three.
If you know you can run a certain distance outdoors, challenge yourself by seeing if you can run the same distance on the treadmill or even beat your outdoor running time. Start with a speed that's comfortable and work your way up.

4. Visualize a route:
It can help to visualize a route that you frequently run or use. Picture yourself passing the trees, buildings or other landscapes as you're on the treadmill. When you reach a hill, change the incline to simulate it. This routine distracts you from watching the clock or distance crawl by and can leave you feeling like you've had a true outdoor running experience.

5. Find a program that works for you:
A good running program consists of running at a comfortable pace (5 MPH) for 3 minutes at a 1% incline, followed by 30 seconds of fast running (6.8 MPH), and then back to a comfortable pace for 3 minutes. You can modify my suggested speeds based on your fitness level but it's good to keep the alternating speeds within 3MPH. It's also best to pre-set your time limit (for example, 20 mins) so you have a goal to work towards. Don't forget the 5 minute warm-up and cool-down!

If you're up to running longer distances on the treadmill I like to run a 5km. Most treadmills have an option to run 5km in their list of programs but be aware that unless you choose the 5km program, the treadmill is more than likely to be programmed in miles. When I'm running indoors I consistently choose the 5km program and each time I try to improve my time or run it at various inclines. This challenge and variety helps keep my indoor runs interesting.

In the meantime, try and get outside and squeeze in as much outdoor exercise as Fall will allow.

I'm travelling to one of my favourite locations this weekend and I look forward to sharing one of the best away from home runs!

Happy Running!