the lack of wind resistance, i recommend setting the incline on the treadmill at a minimum of 1-2 percent during all treadmill workouts. other studies have shown that there may be an effect on stride length. The results showed that experienced runners had longer strides on a treadmill where inexperienced runners showed the opposite, having shorter strides. have your athletes focus on form and observe their running form. other findings were that runners had longer support time on the support leg during running caused by the unstable moving treadmill belt. running posture was also affected with less forward body lean. Be aware that this can cause more vertical movement in your running which is wasted energy; focus on forward movement on the treadmill. physiologically it is easier to maintain a


constant pace on a treadmill. The treadmill running speed is always faster because of the above-mentioned “help” from the running belt. So, on the one hand, a treadmill’s belt movement is a positive factor, helping us to maintain our speed of running. it also makes maintaining an exact pace and judging the precise distance much easier. The bottom-line is to try and balance the amount of treadmill running with outdoor running, depending on the weather, road conditions and the need for race specificity. As i have shown there can be benefits


from running on treadmills that can be incorporated into your athletes’ training plans. one rule of thumb i have developed to incorporate treadmill running into a program is to start by determining how many days one runs per week. Then dedicate about 30-40 percent of that to treadmill workouts over the first two weeks, followed by around 50 percent after that. if an athlete runs five days a week, try to limit running on a treadmill to two days a week, weather permitting. Athletes should slowly transition into treadmill running for the next three weeks, as there are some differences in muscular use. Athletes will find that their knees, calves and other muscles will be sore the day or two following their first few treadmill workouts.


With regards to distance, start with


about 50-60 percent of their average daily mileage to calculate the mileage of their first few workouts. For example, if they average five miles a day running outside, start with a three-mile treadmill workout and assess how their legs feel, then transition up to the running program mileage in the first two weeks. Treadmill running makes it easier to monitor your client’s workout intensity by using the heart rate monitor present on most treadmills and giving immediate feedback. nevertheless, treadmill running is a good


tool to do some training in the absence of suitable outdoor running conditions. it is possible even to do some running drills there. My clients have used the treadmill to do their drills during wintertime with very positive effects on their outdoor running. Use your designed treadmill running workouts to focus on pace runs and incline hill workouts, as a treadmill allows for consistent incline control. one of my favorite workouts is


incorporating a varied incline into a segmented pyramid or descending workout design which is listed below. remember to take into account your clients fitness and experience level when designing a treadmill workout. perhaps the greatest advantage to treadmill workouts is the unlimited number of possible workouts. Use a variety of workouts to keep athletes challenged and motivated. Below are a few workouts you can incorporate into your programs. remember to have the incline set at 1-2 percent minimum at all times.


WORKOUT #1 TRAINING FOR A STRONG FINISH Warm-up run for 5-10 minutes (Determine length of the total workout)


run at 60 percent intensity of max for 30 percent of your total workout


run at 70 percent intensity of max for 30 percent of your total workout


run at 80-85 percent intensity of max for 20 percent of your total workout


Cool down run for 10 minutes goal: running efficiency, Aerobic capacity experience level: intermediate to advanced


WORKOUT #2 DESCENDING HILL WORKOUT Warm-up run for 10 minutes run at 10 percent incline for 30 seconds recover at 1-2 percent for 2 minutes run at 7 percent incline for 45 seconds recover at 1-2 percent for 2 minutes run at 5 percent incline for 1 minute recover at 1-2 percent for 2 minutes run at 3 percent for 1:30 repeat (#2-#8 if desired after another recovery set)


Cool down for 10 minutes goal: running strength, running economy experience level: intermediate to advanced


WORKOUT #3 THE AEROBIC CIRCUIT Warm-up run for 10 minutes Start by running 70 percent of max hr, increase slowly to 80 percent of max through the workout


every 5 minutes switch from the treadmill to another form of cross training (elliptical, rower, exercise bike) at the same hr training zone


Cool down for 10 minutes goal: endurance, cross training recovery day experience level: beginner to advanced


enjoy incorporating treadmill workouts into your client’s program design, to avoid boredom add music, visualization or run alongside your client. good luck in your 2011 racing season.


Gary L. Bredehoft is a USA Triathlon- certified coach, as well as a certified strength and conditioning specialist, an ACE-certified personal trainer and an RRCA-certified run coach. You can find out more by visiting www.tigercoaching.com.


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