Training Tip - Treadmills

The Treadmill Blahs

Like many people, I've done my share fair of time on a treadmill. Whether it be to avoid nasty weather, reduce the impact on the body (versus pavement), or just for the convenience of it, we find ourselves there. Sometimes too often. You may have noticed that running on a treadmill isn't the most exciting experience and can feel like an eternity. (Especially if you reside in "heck" and don't like running). So what do you do?

Your first option is a common one - throw on an iPod and lose yourself to the beat. This can also be done with a Walkman, Discman, record player, 8-track player, or you can even have a band play live for you (if you can afford this). I do this often and enjoy running to tunes, but sometimes that's not enough. That's how boring a treadmill can be.

Option two will depend on your gym home setup - watch some TV. Many trendy gyms have rows of TVs you can watch while you use their cardio equipment. And who doesn't love reruns of Murphy Brown?? But, while this may help pass time it may also detract your focus and you could trip, giving yourself nasty treadmill burn. Or even worse, you set the speed too low and you don't get much of a work out. Or even worse, nothing good is on TV. YIKES!

My favourite option really takes my mind of the time and actually gives you a better workout. And that is to do what I call "escalating intervals". I think there is a "real" name for this type of training, but I don't recall it. Either way, it gets you working hard so you don't notice the time and you get fitter. Try the following:

1. Run 5 minutes at your easy pace
2. Increase pace by x amount for 1 minute (the value of x depends on how big a leap you want - take it easy the first time you try this, perhaps 0.3 MPH increases)
3. Increase pace again by x amount for 1 minute
4. Increase pace again by x amount for 1 minute
5. Increase pace again by x amount for 1 minute
6. Reduce to the original pace for 1 minute for a break
7. Repeat steps 2-6 two to three more times
8. Run the last 5 minutes at your rest pace

Try it. Enjoy it. You will find you need to focus on breathing, form, and are watching the counter for the 1 minute increase all at once.

And remember - always consult your doctor before starting any new exercise program.