Fit Tip: Treadmill Tricks To Run Faster
Winter weather might keep you inside but it is an opportunity to do some speed work on your running skills so you can take off like a roadrunner once the thaw comes. The best way to do this is to utilize your treadmill.
There are numerous benefits to using a treadmill, including reduced impact. Running on a hard pavement outside can be hard on your ankles, knees and back, whereas treadmills have a softer surface and can absorb some shock. It also helps that there aren’t rocks and uneven pavement to trip on! They are convenient, easy to use and have lots of programmable workouts so you’ll never have to worry about getting bored.
Most of my clients who are training for a 5k or marathon ask the same thing: How do I run faster? The way to do this is to take your body over its tolerance level so it can adapt; in other words if you want to run faster you have to push yourself to run faster! You have to mix up your speed training to see the best results.
- Run sprints
After your warm up, run as fast as you can for 20 seconds followed by 40 seconds at an easy pace. As your stamina builds, move to 30 seconds of sprints followed by 30 seconds at an easy pace. If you are more advanced, do 90 seconds fast followed by 90 seconds easy. Repeat these sprint cycles until you have run for a full 20 minutes.
- Run hills
Set the program on your treadmill to hill run setting. By running on an incline you are building up the muscles in your legs and glutes, which will ultimately make you run faster.
- Fartleks (Insert giggling here)
It’s a Swedish word meaning “speed play” and that’s exactly what you do. Between your regular run you spontaneously run as fast as you can. If you were running in the part you might say, “run to that tree!” go as fast as you can, and then go back to a moderate pace. On a treadmill you just randomly increase the speed button until you feel winded and then back off. The benefit is it keeps your workout fresh and challenging and improves your stamina.
- Tempo runs
Tempo runs are when you make a steady, hard effort keeping the same pace. When you are running outside it’s easy to slow down as you get tired, but unintentional speed reduction is not a concern on a treadmill, which keeps a steady pace whether you are tired or not.
Don’t let the weather hold you back from your speed goals. Bond with your treadmill and your hard work will pay off on race day. If, when you pass that finish line, you feel like you ran a good race and don’t feel too sore, then you know you trained right.
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