Don’t Fear To Tread
Turn a tired treadmill routine into an exciting part of your winter running programme
Treadmill routines need not be routine
WHEN WE SAY TREADMILL, do you think ‘dreadmill’? We get it. The scenery is monotonous, there’s no fresh air or sunshine, and if you slog through the same workout every time, the tedium levels can escalate. But here’s the thing: with the right plan, treadmills can offer much-needed variety and even a burst of motivation. And with the weather at its worst, there’s no better time to experiment.
Treadmills allow you to literally see yourself progressing, says exercise physiologist Jill Bishop Korn: ‘The numbers are right there in front of you. For people who like to measure, it’s a motivator.’ There’s also the control factor: treadmills allow you to train at a consistent pace (which can be hard to do outdoors), they avoid your having to negotiate around potholes or stray branches, there’s less joint stress than you experience on the road and they’re far safer for those who want to zone out and run with music.
One of the biggest complaints, of course, is boredom. To keep this at bay, skip long runs (save those for the outdoors) in favour of shorter, programmed sessions once or twice a week. Our bodies adapt quickly to new routines, explains Korn, so be sure to spend at least part of your workout challenging yourself with a new speed or incline setting.
Plus, today’s tech makes it easier than ever to stay motivated: most gym models offer touchscreens and built-in fitness tracking, while some even sync with activity apps, or allow you to access mapping programmes that simulate road conditions. Today’s treadmills also offer tons of preprogrammed options – intervals, rolling hills, even military-style fitness tests. Use them to get new ideas, or when you need inspiration to work a little harder.
Whether you need to spice up an old routine or start from scratch, these three treadmill plans (right) will help you heat up your winter running regime. For a fast pace, you can speak a word or two, but not a complete sentence. Recovery pace is between easy and fast – you can talk, but you’d rather not have to.