Treadmill Running - Mercy Medical Center

Treadmill Running

Posted on: November 21, 2011

As Mother Nature begins her winter season havoc, training outdoors can becomes a challenge. That coupled with the time change, getting dark at 5 p.m., really stinks!

Many purists wouldn't think of running on a treadmill, but I'd like to offer some thoughts as to how it can compliment your training and possibly avoid the slips, spills and crashes that come with ice and slush.

Get in a quality workout, changing speeds (like a fartlek workout). Run hard through the commercials and recover during regular programming.

Running on a treadmill is a great way to get a hill workout. Try staying within a 4–8 percent grade to make it manageable.

Speaking of grade elevations…It has always been the rule of thumb that you elevate the treadmill 1 percent grade to simulate regular road running. A recent study from the United Kingdom suggests that's possibly an old wive's tale. (No offense ladies!) Unless you're training at faster than 5-minute miles (probably not most of us), the elevation factor doesn't come into play. So set up shop in front of the TV or crank up the Ipod, and let those wheels turn in the comfort of your own home.

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