I just joined the local Y and for the very first time ventured onto a treadmill in their fancy new gym. Is there a trick to running on one of those?
It felt like I had to run harder to hold the same pace that I easily hold while running just normally and when I got off/bored after about 5-10 minutes and went to run on the little track they have I felt a little sick/wobbly, very strangely bouncy on my feet.
Just wondering if others have experienced this and if one gets used to it?
Thanks.
the first few min off you will feel weird. effort levels do vary, i can hold much faster paces outside, but runnign inside forces me to hold a steady pace and makes doing tempo/intervals a lot easier to keep set. also very good for me as i have some early season races in the south, but it is cold here and lets me get in some “Warm weather training”
Not sure there is really a trick to the t-mill. They just take a little getting used to. Are you staring at the control panel? Try focusing on something that is a normal distance for you – maybe 10 feet ahead. As for the boredom – bring music or watch TV. Focusing on the control panel can increase the boredom factor.
Most will say harder to hold the same pace on TM v.s road, the calibration always seems slightly off. As for the feeling wobbley off the TM that is pretty normal. The more frequently you run on it the faster you adapt when getting off. Your inner ear(equilibrium) has to adjust from running in place to all of the sudden moving. It jogs the system a little.
try to find one in front of the mirror so you can watch yourself as you run. Aside from being narcissistic and self indulgent, which is a prerequisite for being a tri-monkey, it helps you analyze your running form/ technique. At my local Y, when I cant get on one in front of the mirror, i get on one that overlooks the tennis courts so @ least I have some real amusement. Always have music too. without some sort of outside stimulus I go stir crazy after about ten minutes.
there is a learning curve associated with treadmill running. This will vary for each individual. For me, I find that my normal everyday run pace is about :10 per mile faster on the treadmill then outside. My thrteshold pace is about :04 per mile faster on the treadmill. ex. If i am running 10.1mph on the treadmill for LT intervals outside it’s typically 6:00 min per mile pace.
The key is to give your self at least 15 minutes ion the treadmill. You will get used to it. Also, consider setting the incline to at least 1.0-1.5 as this is supposed to simulate running outside. Try bringing your mp3 player as well as a distractor.
I myself prefer to run outside when I can but sometimes the workout just has to be inside.
Good luc
is there a trick to it?
Sure - Xanax
Re: the boredom factor…I find it isn’t as bad when you have an interval workout planned, something where you actually need to focus on the time. Here’s one I use to pass the time:
40 minute version:
10 minutes warm-up (for 30 minute version, make this 5 mins)
10x1:00 speed intervals with 1:00 recovery in between each speed effort (run the recovery, just slow down the pace)
10 minutes cool-down (for 30 minute version, 5 mins)
The interval part goes quickly and is a good way to get a solid 20 mins in. Add the warmup and cooldown and you’ve gotten a decent workout in.
I don’t usually listen to music when I run outdoors, but I always do when I am on the treadmill-makes it more fun.
No Trick
Just give yourself a little time on it and you’ll be fine.
I live in Montreal and in Winter I’m forced to us it more
often than I would like. Because of road conditions and
darkness making it safer to run on the TM on week nights
rather than outside.
I’m at the point were I don’t see a big difference but in
a winter I can put in 1000 km on a TM. Put it at
2 Deg to simulate real running.
Just give yourself some time to get used to it and you will
be fine, music and videos are always helpfull or try to make
your workouts interesting which is even better.
Write out a Fartlek workout 15 min WU, 5 hard, 3 min easy
2 min full out etc… put it on a Post It Note so it stays where
you can see it, and put the time at which you change speed
such as:
0-15 WU
15-20 Hard
20-23 Easy
23-25 Full Out
Etc…
That way you simply look at the clock on the TM
and you know when to change speeds.
This make TM workouts, if not fun at least not boring.
Just do it you’ll be fine in a day or two.
Peter
I Love running on a treadmill for tempo and speed work. I can get an awesome run in. I will say the best thing about running on a treadmill for me is (not my ego) looking in a window or mirror. There are so many mirrors and doors around that you can do it without anyone seeing. The first time I saw myself I looked like I was jumping rope! Because of the mirrors I have trained myself to run much smoother and what I feel is more efficient.
Keep with it.
I try to do a variable incline program on the treadmill and change my pace while running. I would also recommend a tv or Ipod etc. Last winter I just forced myself to stay on the treadmill a little longer after I got bored which helped me to increase the time. I think last winter I built up to around 2 hours.
Also, no sudden stops.
I have read that running on the TM with ZERO incline is like running a little downhill. I would say that is true for me, too
I always set it at .5-1% incline to feel normal. I also vary the incline and speed a lot to keep from going totally bonkers. I don’t use one much anymore. Even bad weather here is SoCal is not that bad.
try to find one in front of the mirror so you can watch yourself as you run. Aside from being narcissistic and self indulgent, which is a prerequisite for being a tri-monkey, it helps you analyze your running form/ technique.
Hilarious… and I agree on all three counts.
THANKS so much to everybody for the great and helpful replies!
I will try again and make sure to set a bit of incline and also follow all the other advice and workout suggestions! Thanks again to all!
Silvie
You have probably seen this before but if you haven’t here you go.
And if you get really, really, really bored playing with inclines or intervals or mirrors you can always try this (thanks to rroof on the YouTube thread):
http://youtube.com/watch?v=pv5zWaTEVkI
Dan
.
I always cover up the control panel with a towel or some type of clothing otherwise I find myself staring at the panel and the time goes SO SLOW. The only time I take it off is during an interval workout. I also make sure I cannot see a clock, otherwise I end up literally watching it . . . we all know how slow a watched clock runs. Perhaps you can select on of the programmed workouts so you will get an elevation change which may help with the weird leg factor.