How to Run a Faster Race and Reduce Your Risk of Injuries
When winter setts in more runners are coming inside to use the treadmill. If you are one of those runners who doesn’t like using the treadmill, here are a number of great reasons that just might change your mind.
Program Based on Your MaxVO2
Prior to starting any new program, hire a certified personal trainer to develop an appropriate program based on your MaxVO2. MaxVO2 is a measure of your peak aerobic performance and provides valuable physiological insight regarding your best training zones. Most elite runners have had this test done as a means of improving their performance and fine tuning their training. What this test does is save you a lot of wasted time and effort while training by telling you exactly what your best, most proficient training zone is for the different days of the week. This precision in training can also reduce your risk of incurring chronic injuries. Infofit, along with most university exercise physiology labs can perform this important test.
Treadmill Running Reduces the Impact
The number one reason runners should consider spending some time treadmill running is to save their joints from the impact of running on pavement. Treadmill running reduces the impact on your ankle, knee and hip joints because the running deck and belt cushion your strides. Treadmills also reduce the possibility of injuries caused by the frequent uneven surface of pavement. The reduced risk to your joints will permit you to run longer, at higher intensities, allowing you to improve your running speed and MaxVO2 over a shorter period of time.
Greater Foot Turnover Than Running on The Ground
Treadmills have the added advantage of moving the ground under your feet. This means that you must keep up with the belt speed creating a greater foot turnover than running on the ground. By setting the speed at a faster pace than you normally run on the ground, you can dramatically improve your running performance in a shorter period of time.
The treadmill is also extremely versatile since it allows you to adjust the speed and incline easily, as well as choose pre-selected training programs. These pre-selected programs vary the speed, incline, interval times and weekly workouts, thereby creating variety throughout your training week. A certified personal trainer can help you decide on which programs would work best for you and your goals.
Benefits to Treadmill Running
Other benefits to treadmill running are comfort, convenience and safety. There is no traffic or bad weather to deal with; no dodging of pedestrians or cyclists; and no other interruptions. Just set the treadmill, put your music on and push yourself to the next level.
Instead of losing fitness during the winter months, hire a certified personal trainer to develop a treadmill program that keeps you fit and improving until next spring. That way, you can move up a level in performance and have the best summer yet!
Tips for Treadmill Training Indoors:
- Use your arms in conjunction with your legs to create better core stability and to help propel yourself.
- Keep your hands open when sprinting to increase aerodynamics.
- Before you start running, warm up with some active dynamic stretches.
- Keep your head straight and eyes forward.
Wear proper runners. Spend the time and money on getting fit by an expert. Replace your shoes frequently. Most running shoes need to be replaced every 300 miles, which is around six months or sooner if you are running 5-7 days per week.
Conserve your energy and spread it out throughout the run. Find a friend or hire a trainer to teach you how to pace yourself through a longer run.
Use an upright posture while running. Posture is key for proper running form and lung expansion.