Fitness & Exercise
3 Motivating Treadmill Runs (Even if You Hate Running on Treadmills)
Feb
Something changed last year. I started training to be a better runner instead of running to be a skinnier human.
Up until last summer, I never thought of myself as a runner. I ran when I was a kid, crushing 5ks with my dad. Running is different when you’re 10 and running with your dad – it’s a game, it’s only about having fun and movement never feels offense or hard when your 10.
In my 20s, running felt like a chore. I did it, infrequently, because running is a great way to burn calories. I fit running in between my strength workouts. I didn’t train. I set a time or distance limit (usually a 5k), and blasted music until it was done.
Last year, a few things happened.
First, my dad sent me his training plan on an Excel sheet. I’ll let you in on a secret: I love Excel sheets. My inner-Type A thinks they’re the best thing since sliced whole wheat bread. So I took his Excel sheet and adapted it to my abilities and goals.
Second, I realized that even though humans are born with two legs, that does not automatically make us great runners. Just like all other things in life, you have to practice something to get better at it.
Finally, I signed up for a couple of races with friends and co-workers and realized that they were looking to me to be the expert/motivator. I’m a fitness coach after all, it’s sort of my job. I had to change my mindset.
I started running more. No, I started to train to run more. I slowly built up my mileage. I worked in hills and tempo runs, I reset my mindset and my training schedule so that running was not an afterthought but a part of my “best-self” fitness plan.
Running outside in the spring/summer/fall of Vermont is nothing short of stunning. Endless nature, windy roads and great weather. But alas, Vermont also = winter. I took a couple of months off, dreading the treadmill phase of a New Englanders running schedule, but I am back at it and finding that as long as I have a plan, the treadmill isn’t so bad.
It helps to have Ninja Warrior on the TV in front of you as well.
Here are 3 of my favorite, 4-5 mile treadmill runs for you, even if you hate(d) to run on the treadmill.
4-Mile Hill Intervals
Use your 1st mile to assess how you feel and what pace feels right. 8% incline might not sound like a lot but it feels steep on a treadmill. Once you finish your intervals, slow up your speed to finish a total of 4 miles.
5-Mile Tempo Intervals
If you’re feeling particularly motivated, increase speed for your “fast” 1/2 mile each time through. Yes, you’re running harder but you’re also getting through the 1/2 mile faster!
4-Mile Stride Outs
Your sprints during this Stride Out workout should be faster than in your tempo workout. A tenth of a mile flies by, so push yourself hard knowing you have a full .4 miles to recover your breath and heart rate before it’s go-time again.
I like these workouts, and especially like the recommendation of using treadmill days to improve, rather than to get in a maintenance run, waiting to be able to run outside again. Like most people I’d much rather run outside than on a treadmill, but it can be hard to be as disciplined outside as it is easy to be disciplined on a treadmill. it’s good to take advantage of that opportunity to improve what you’re able to do outside, and on race day.
This past year I’ve learned that part of the high of running is pushing through the moments you want to stop, to find yourself on the other side with another mile in you. That’s tough for me on a treadmill when I’m staring at the numbers but MUCH easier during outdoor runs. So the treadmill becomes a different kind of workout entirely, mostly because mentally I need that!
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