LOLZLetter 237 | You can run well on the treadmill

Welcome,

Whew, last week was one of the better weeks of my life. Can I say best because it doesn't include my wedding, graduating something, or a big purchase (well...LOL, the hotel wasn't cheap). I digress, I flew to Dubai, a 16+ hour flight, met up with my husband, and we hung out there. It was great and super relaxing. We aren't "relaxing" vacation people, but it was much needed. The flight home was rough, and I'm running on minimal sleep until I can return to this time zone. I've woke up at 2 am every day I've been back. 

View from our hotel

The weather in Dubai was HOT. The low was the mid-90s, and the high was 105. Since it was 100% humidity, the heat index was higher, and one of the days had a heat index of 130. Yikes. Which meant I was not running outside. Could I have "survived"? Maybe. It would have been not very good. So I ran inside and ended up with 54 miles of treadmill running for the week. You know what else? The runs felt pretty good!

Finally, there is a lot of flooding in the desert of Southern California due to Hurricane Hilary, but nothing too bad in this area. 

To the newsletter: 

I know the treadmill is not everyone's favorite option, and it's not mine either, but it is an excellent tool. It doesn't have to be miserable. 

Can you get faster by running on the treadmill? YES!

Is it wrong to run on the treadmill? No.

Can you get injured only running on the treadmill? Yes.

But can you get injured only running outdoors? Yes.

Is the treadmill "real running"? YES (seriously, why is this even a question? LOL).

I’m a big fan of treadmill running. I choose outdoors when I can, but it’s not always an option. I chose the treadmill for many reasons, including safety and weather.

You can't always dress for the weather. You can't dress to beat a tornado, lightning, heat, flash floods, or snow storms. You can dress in cold weather or rain, but that is about it.

Sometimes when you’re traveling, it’s safer to run indoors. Especially if you are unfamiliar with the area, I would have loved to explore Dubai on foot, but it was too hot!

The treadmill can enhance your training! You can use the treadmill to do workouts you can't regularly do. Maybe you live in a flat area and want to get some hills. Or perhaps you live in a hilly area and enjoy a flat run. Or perhaps you want to practice pacing.

Stop Using the Term Dreadmill:

Of course, if you use the word dreadmill, you will dread it. Change your mindset; you aren’t “so cool” because you only run outdoors. I don’t get that elitist attitude about the treadmill, but it’s there.

Just like a GPS watch, good shoes, or good gear, you’ll be surprised to know a treadmill is an excellent tool for training.

Here are a few benefits of the treadmill:

• Safety

• Controlled weather

• Catch up on TV or audiobooks

• Run hills or a flat route

• Work on proper pacing

• Less impact with high-quality belts

• No hazards, such as curbs or cars

• Can practice nutrition, hydration, or even bathroom stops

How Can You Use the Treadmill for Hills?

Treadmill running allows you to practice running hills when sometimes you wouldn't be able to normally. You can even simulate running specific courses by adding uphill and downhill during specific parts of your run. Hills build power in your glutes, quads, hamstrings, and joints. You don’t need to run uphill the entire time and can alternate between inclines, decline, and flat to simulate rolling hills.

How Can You Use the Treadmill For Pace Work?

Shortly before my half marathon PR, I nailed a 400 workout on the treadmill. It was icy and dangerous outdoors. I ran 12X400s hard at a 6:00 minute pace with a 2-minute jog. You can use the treadmill to practice rates you might “fear,” or that are “scary.” The critical component is not to push the pace when it’s not right for you. Just because the treadmill goes to 12.0 mph doesn’t mean you should. That’s when you get injured. 

Here are Some Treadmill Running Tips:

Don’t Hold onto the Handrail:

Holding onto the Handrail alters your form and doesn’t give you the full benefit of running. It can lead to shoulder, neck, and back pain.

Pay Attention to Running Form:

Your form does change on the treadmill. Stay in the front of the treadmill, and don’t shorten your stride. If your form feels off, slow down. 

Warm-Up:

People make a common mistake in jumping into fast running on the treadmill. Take it slower than you think and ease into it. That way, you don’t injure yourself. I usually start running at a 10-minute pace until my body feels warmed enough to run faster. 

Know the treadmill:

It seems silly (like the phrase, know your body), but understanding your treadmill is essential. Does it have built-in workouts? What kind of incline can it go to? And decline? Are there programs? This includes calibrating the treadmill to ensure you follow the pace and distance it indicates.

Do Things You Can’t Do Outside:

Whether speed work, running hills, or running flat, do things that you can’t do outdoors.

Find the Motivation:

The most common phrase I hear is: “The treadmill is so boring.” How can you not be bored on the treadmill? Running on the treadmill can be “boring.” Find motivation, whether that is music, audiobooks, podcasts, or trashy TV. I always save a TV show that is my treadmill TV show (I'm watching The Bachelor). That way, it makes it more fun to me. 

Treadmill running is a tool that can help you PR. There is no need to frown or look down on it.

What is keeping me entertained this week?

Worlds! You can watch running while you're running.

Tsegay wins dramatic 10,000m final as Hassan falls in Budapest

2023 World Athletics Championships Day 1: Welcome to Budapest

Under Armour HOVR DS Ridge TR Review

Styrkr SLT05 Quad-Blend Electrolyte Powder Review

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