Treadmill running tips and thoughts

What's the best way to incorporate treadmill running into your training plan? Andi Boecherer offers some tips and tricks.

| April 2, 2018 | TRAINING

Photo >Fabian Eisenlauer

Today's #Triday tip will focus on treadmill training. As much as I love and enjoy training in outside, sometimes the treadmill is more than just an alternative to dealing with inclement conditions. In certain situations there are advantages to staying indoors and running on a treadmill.

  1. Of course there is the ability to avoid extreme weather conditions - either heat or cold - which can stress the body.
  2. I can do short, intense intervals on the treadmill and ensure the conditions are constant.
  3. Because the treadmill has no bumps or pot holes, it's a great way to get back into training after injury.

If you want to start running on a treadmill, here are a few tips that I find helpful:

  1. You're running on a moving surface, so running is not exactly the same as outside. Make sure that you stay as close to your normal running technique as possible.
  2. While many experts recommend increasing the grade 1 to 2 degrees when running on a treadmill, I prefer to run 10 to 15 seconds per kilometer faster. I feel that I can better implement and improve my motor skills at zero degrees.
  3. Before you start running intervals on the treadmill, start by walking and to get yourself used to it and warmed up. 
  4. If you do not have any treadmill experience, do three or more asy runs before tackling harder stuff.