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Treadmill Training - Any Ideas??

An email from a military recruit in Wisconsin requested information on how to spice up running on the “dreadmill.”  He states, “During the winter time it is nearly impossible to run any timed event due to the 2-3 ft of snow on the ground or ice on the roads.  Is treadmill running going to hurt me running ability I am trying to build up for training.?”

Yes, I know all about the dreadmill and do not like it compared to running on the ground as I have always felt that the machine did a bit of the work for me.  However, after experimenting with the treadmill during recent bad weather myself and some research, I have found some good workouts to do that will spice things up on the treadmill.

If doing a long - slow - distance (LSD) run, the treadmill can get a bit boring, but so can  running around a track or even in some environments for that matter.  To get more out of the run on a treadmill, slightly increase the incline 1-2% to make it similar to running on the ground.  Now if you really want to push the caloric burn and work the legs and lungs, take it up to 5% and you will actually burn two times the amount of calories that on a flat treadmill.

But the LSD run does not spice up things on the treadmill, so add speed to the workout using interval and tempo training.  Here are three workouts to add to your running plan during the week if stuck inside and cannot run on a track or trail. Try these workouts to increase speed in your mile pace. 

SPRINT INTERVAL - Most treadmills can only go up to 10-2 miles per hour (5-6 minute per mile pace) so it is not a FULL sprint but about 80-90% full pace, but fast enough that many use the handrails for safety at this level on the fast runs.  Run as fast as you can for 20-30 seconds, followed by a walk for 60-90 seconds. 
Repeat 8-10 times for a challenging routine.

Sprint – Jog Tempo Run - Pump that one up a bit and jog at standard run pace for you for five minutes.  Then add the pace of your goal mile pace.  Say you are trying to run a 6 minute mile.  Shoot for that pace on the treadmill (which is 10 miles per hour) for as long as you can, then drop down to regular running pace for twice as long as you ran at goal pace.  Repeat this cycle for as long as you can perhaps 5-6 times.

TEMPO Training - Run 10-15 minute warmup, run faster but comfortable run for 20 minutes, then a 10-15 minute cooldown to build leg endurance and running tolerance.  Add some leg PT at every transition for adding workout.  For instance do 20 squats, 20 lunges at each change in pace, then hop back on and run.

These workouts should help you keep your running pace as good as or perhaps even better than it was when you had to stop running outside.  I think it is fun and smart to mix in a little bit of everything into your training plan as doing ONLY one thing for too long tends to neglect certain elements of fitness. 

Hang in there and keep working and trying new things to spice up your routine. 

 


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
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 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format

 

 
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