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Treadmill training is a smart alternative In many of the cities that host the JPMorgan Chase Corporate Challenge, winter can be a difficult time to train. It means frigid mornings; narrow, icy roads; and plenty of snow. But this doesn't mean you have to take time off from training. There is a smart alternative -- treadmill running. The first time I saw a treadmill was about 25 years ago when I was to get tested for max heart rate and max oxygen consumption. It was a huge, noisy and ugly piece of equipment. A few years later I was very fortunate to get one that I could have at home. Now, looking back and remembering that first treadmill, I have to smile. It wasn't very smooth or shock-absorbing and not very precise either, but at the time I thought it was fantastic. Today, the treadmills are smaller, smoother and make much less noise. Many runners now do parts of their training on a treadmill and see that it offers a great advantage. Some are lucky to have one at home, others go to a health club or have facilities at their workplace. I prefer running outdoors and do that most of the time, but I have to admit that when the weather is cold and, rainy, or roads are icy, I prefer the treadmill. In the winter, treadmills are a blessing for runners who live in winterly areas. Some find it boring to be on the treadmill, but it doesn't have to be. If you are doing an easy run, you can listen to your walkman or watch TV if you are in a healthclub. That will take your mind of all the illuminated digits on the console in front of you. On easy runs, I sometimes cover the whole console with a towel to avoid looking at the pace. I let my legs decide how fast I am going (which is often slower than I want it to be). Keep the elevation on 1% to 1.5 %, this will more duplicate the road. I often say that the reasons you run on a treadmill are as varied as the workouts you can run on them. If you are working on your speed, the treadmill allows you to choose the exact pace you need to get faster. You don't have to measure anything or check your watch. You just set the pace and keep up with the belt. Steady runs and tempo runs are great treadmill workouts. Warm up for a mile and then program your treadmill to the pace you want to run. One suggested workout is Like running two miles at a pace 20-30 sec onds slower per mile than your 5k pace, jog ging for a half - a mile, repeating those steps, and then finishing repeat and finish off with a 1 mile cool cool down. Time goes by fast, and before you know it, you have run about six miles and done a great workout. Perfect for training for your targeted JPMorgan Chase Corporate Challenge event. The following workout is what I will call the simplest and most effective ”hard day” workout. It is and perfect for a treadmill. Run one mile at your “easy, comfortable pace,” then increase the pace 15 to 30 seconds each mile and cool off with one mile easy. Total distance can vary from 5-8 miles, depending on your fitness and goal. This negative-split workout will increase your stamina and help you to hold or increase the pace in a race. Treadmills are great for running hills. This workout is a tough one, but the good news is that you are over and done with it pretty quickly. Warm up for about one mile. Pick a pace that is about 40-45 sec onds. slower than your 10k race pace and run at 2% incline for 1 min ute, at 4% incline for 1 minute and finally at 6% incline for 1 minute. Take a recovery. Recovery jog for 2-3 min utes at 0% incline and repeat 3-4 times. Cool down for about one mile. I warn you, it looks easier on paper than on the treadmill. Also, keep in mind I will also like to mention that when running on a treadmill your form is somewhat different from running outdoors. Because ”the ground” is moving, you don't push off in the same way as when you're running on the roads. Instead, you are running more on your heels and your stride is often shorter. It's nothing to worry about, but when you are getting ready for a race, I suggest you do some outdoor running to get your muscles and whole body familiar with race conditions. Needless to say, if you are a light jogger or walker in Corporate Challenge events, a treadmill is perfect for that type of training also. Bottom line, a treadmill can prove to be a winter haven for your training, with a workout for any interest level. If you're interested in more treadmill workouts – or have a general question on any part of training for the JPMorgan Chase Corporate Challenge – please e-mail me at series-info@jpmorganchasecc.com. Just note “Question For Grete” in the subject line. |
