The Treadmill and suggestions on using them

I can't speak for others, but for myself, I REALLY HATE RUNNING ON TREADMIILS. Still, it's pouring rain outside, the trails have turned into swamps and running on the roads is near suicidal because drivers either can't or won't see runners or cyclists. So, off to the gym I go.

One method of dealing with the boredom of running on the treadmill that has worked well for me is a workout I call "Progressions." I start with a 5 minute warmup at a 11-12 minute a mile pace. Then I speed up to a 10 mile pace for 3 minutes, do 11.5 miles an hour pace for 2 minutes, then it's 3 minutes at 9.5 miles an hour, warmdown of 2 minutes at 11 miles and hour, then its another 3 minutes of 9 miles an hour, with a warm down of 10.5 miles an hour. I usually do 6-8 progressions and then work my way back down. It's an intense hour workout that will improve your speed and help the time go faster because your pace will be varied through out the entire run.

Another way of working out is increasing the incline level gradually. Caution must be used because running at full speed at an steep incline is hard on the achilles tendons, do not over do this.

Another form of intervals is to give yourself a time frame, such as 3 minutes and see how far you can run, trying to keep the same pace, with short rest periods in between.

Note-use caution when running on a treadmill. It is real easy to overstride while running a fast pace on these things. Do not land on your heels. Try to run so it feels like you are landing on the balls of your feet. Keep your strides short. Try to maintain a good form, straight back, arms swinging back and forth, regular breathing and low smooth strides.

GOOD LUCK!