HOW TO INCORPORATE TREADMILL RUNNING INTO YOUR TRAINING PLAN


and extreme cold weather — not to mention the danger of hypothermia and frostbite — makes running outside a challenge. Learning how to properly dress with


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layering and clothing make it possible to train in most conditions, but sometimes the icy conditions and extreme wind chill make it unsafe to run outside. other concerns include that the days are shorter, and it gets dark earlier. That makes the treadmill the best alternative to fit in that running workout. it is also a good tool to make your run more comfortable by having control of your pace, workout length and even some biomechanical and physiological parameters. The difference between running on the


treadmill and running over ground can be discussed from a mechanical, biomechanical and physiological point of view. From a mechanics point of view, there is no difference between the belt moving under our feet and our body moving forward when running over the ground, provided the velocity is the same. indeed we are operating with the same speed and consequently with the same forces on the ground and the same muscular efforts. Treadmill running allows for a surface with


more cushioning, which can be a benefit, but we also have a need for more specific running surfaces (roads, trails, etc.) to build race-specific conditioning. There is a rule of training called the “rule of specificity” that says training should closely mimic the activity you are training for, meaning running outside is still a primary necessity. Does this mean you cannot ever do all of your runs on the treadmill? not necessarily, but there is no other way to properly prepare you for specific race conditions — the stresses and mental challenges of outdoor running, including learning to maintain pace, handle the wind, weather elements and different types of running surfaces, to name a few. Biomechanics are affected from the


action of the moving belt propelling our foot backward when it hits the belt along with overall body balance of incorporating the upper body. To help compensate for this and


By Gary Bredehoft, USA Triathlon Level II Certified Coach


t’s the time of year when a high percentage of the country has weather that makes it challenging to train outdoors. Snow, ice


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