Dreadmills

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Whether your facing harsh winters of snow and ice, oppressive summer heat and humidity, or limited daylight hours, the treadmill often becomes an essential tool for maintaining a training schedule. Regardless of personal preference, it’s a valuable asset for runners and triathletes seeking consistency when outdoor conditions are less than ideal or downright dangerous.

But using the treadmill (or as many like to call it, the dreadmill) has both pros and cons. And when used corrected, it can be a valuable tool to include in your training.

Dreadmills

PROS:

  • You get to watch TV or listen to music.
  • It can help you improve your cadence.
  • It’s easier to complete certain workouts as written (like hill workouts) without having to worry about traffic or varying terrain.  You’re in control of the terrain and distance.
  • Indoor running keeps you protected from the elements during bad weather.
  • Running indoors keeps you safe by not having to run outside when it’s dark or icy.
  • If you’re running at home, it gives you a chance to spend more time with family by watching your kids.
  • It can help you with pacing.

CONS:

  • Boring! (Thank goodness for music and podcasts)
  • It can be harder to do certain workouts as written (like speed or track workouts) because you can’t get up to speed as quickly as you would if running outside. And stopping suddenly by jumping off is not recommended.
  • Your running mechanics change when running on a treadmill.  Instead of having a good forward lean, you run more upright and bounce.
  • When switching to outdoor running, your fatigue rate will be higher.

TIPS FOR USING THE TREADMILL:

  • Set the incline to 1% – 1.5% to equal running on even ground outdoors.
  • Do workouts that include intervals and negative splits.
  • Focus on good running form.
  • Include strength training in your training plan to counteract any muscular imbalances.
  • Run outside whenever possible to get the benefits of both indoor and outdoor running.

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