Optimising Your Treadmill Training: Techniques and Frequency for Race Success
Transform your treadmill workouts into race-winning strategies! Learn the best techniques and training frequency to boost your performance and reach your goals.
Ben Bunting BA(Hons), PgCert., AAPTI.
9/19/20248 min read
Introduction to Treadmill Training
As a person who lives in the North of England, faced with ever-changeable weather conditions, I often look out of the window into the grey skies and cold drizzle and think, "Is there a better way?"
Many times I wonder whether it is time to buy a treadmill, or at least take out a gym membership.
Treadmill training has a unique combination of advantages and disadvantages, which can have a significant impact on an athlete's race preparation.
The ability to customise treadmill workouts to meet specific race goals is one of the main benefits. This level of customisation can be especially valuable when preparing to race as it allows runners to simulate different gradients in a controlled setting.
The shock-absorbing surface on a treadmill may also reduce the risk of injury, or at least provide a traffic-free environment. This makes it a safer choice for runners who run long distances, or throughout busy towns, cities and suburbs.
A treadmill workout also allows you to maintain a constant running pace. This is important for building speed and endurance. More often than not I find myself daydreaming as I run and realise I've dropped off the pace, and consciously increase my rhythm.
This consistency allows individuals training for races to fine-tune their pace strategies, improving race-day performance. The treadmill can be used regardless of the weather, so training can continue year-round.
Understanding Running Techniques on a Treadmill
Incorporating effective running techniques into treadmill workouts is essential for maximising performance and minimising injury risk.
Maintaining proper posture is a key aspect. Your body will be aligned correctly if you have a straight back, relaxed shoulder, and a slight forward lean. This posture is not only beneficial for breathing but also allows for efficient energy expenditure.
The foot strike is also important to consider. Many runners land on the heels, which can increase impact and cause injuries. Aim for a midfoot landing, which will reduce strain on your joints and promote better shock absorption.
A shorter, faster stride can also improve your speed and efficiency on the treadmill. That said, I understand that many shoes have a 'high drop' that almost forces a heel strike, but some manufacturers such as Altra do make 'zero-drop' shoes.
Breathing techniques are also important in treadmill training. A rhythmic breathing pattern will improve oxygen intake and help you maintain stamina during your treadmill session. A treadmill allows you to focus on certain elements, such as breathing as you do not have any other distractions to worry about.
Inhale deeply and exhale from your mouth while coordinating your breath with your steps. This method can help you maintain a calm, steady pace which is important for endurance running.
It is important to maintain a steady pace, especially during training for races. The treadmill allows you to set your speed precisely and stick to the plan. As your fitness improves, increase the pace gradually.
Adjusting the incline is a great way to simulate outdoor conditions, or even pre-empt any gradients you may be faced with on race day. By incorporating incline intervals into your training program, you can not only build strength but also prepare yourself for the challenges of race day presented by varied terrain.
These techniques will improve your ability to run confidently and effectively, which will positively impact your race performance.
Setting Up Your Treadmill: Critical Adjustments
Understanding the settings of your treadmill is essential to getting the most out of it. By adjusting speed, incline and intervals, you can improve your workout and prepare for races.
Each of these adjustments must be tailored to your individual fitness level and race goals to ensure optimal performance during training sessions.
Speed is an important setting that will directly impact the intensity of your workout. Beginners can start with lower speeds and increase them as their stamina increases. Likewise, you can add increments in duration or distance as your endurance improves.
Speed intervals are beneficial for those who incorporate treadmill training into their race preparation. By alternating high-intensity intervals with lower-intensity rest periods, runners will improve their anaerobic ability and speed over time. Listen to your body, and make any adjustments necessary to avoid overtraining.
When it comes to treadmill exercise, the incline settings are also important. Running on a flat surface may not replicate the conditions of an actual race, especially if you are running uphill (or even worse in my opinion, downhill).
By gradually adjusting the incline, you can simulate running uphill, improve leg strength and improve overall cardiovascular fitness. A 1% incline, in particular, is often recommended as a standard for simulating outdoor running. However, this is open to experimentation.
Overall, these treadmill settings can be calibrated to improve your running performance. This will ensure you are well-prepared for race day.
Creating a Structured Treadmill Training Plan
As with anything, we need to heed the 5 Ps; piss poor planning leads to poor performance.
Running on or off the treadmill is no different, not if you want to progress, anyway.
Plans that are effective on the treadmill will help runners prepare for their upcoming races. A well-structured training program will typically include a variety of workouts that each serve a different purpose within the overall regimen.
Research has demonstrated that a balance between long runs, tempo training, and intervals helps runners build endurance, speed, strength, and power in preparation for race days.
The Long Run
The long run is the cornerstone of any treadmill program. This workout format is crucial for building endurance and should be a significant part of your weekly training. The beauty of a treadmill is that you can set your desired pace and just go with it.
Ideally, long runs are scheduled once a week and gradually increase in length. These runs can range from 90 minutes up to several hours for those who are following a marathon program. It is key to remember that these long runs tend to be slower than your desired 'race pace'.
Tempo Runs
It is also important to incorporate tempo runs. These workouts consist of sustained moderate efforts at a comfortable hard pace, designed to increase lactate threshold.
A tempo session may begin with a warmup, followed by 20-30 minutes of tempo pace on a treadmill, and then be concluded with a cooling down period. These runs should be scheduled once a week to allow runners to adapt and improve their speed and endurance.
Intervals
Intervals can also improve overall performance. Interval training involves alternate periods of high-intensity running with recovery segments.
This type of training increases not only speed but also cardiovascular fitness. Interval training should be incorporated into the running routine every one to two weeks, with intensity and duration adjusted according to individual fitness levels.
When creating a structured training plan for the treadmill, it's important to take into account individual schedules and race deadlines.
The inclusion of recovery days, cross-training, and flexibility in the plan will lead to consistent improvement and race day readiness.
A personalised approach allows runners to balance their goals and the realities of everyday life while optimising treadmill use.
Frequency of Treadmill Workouts: Finding the Right Balance
It is important for runners to determine the optimal frequency of treadmill workouts in order to improve their performance and reduce the chance of injury.
The frequency of workouts depends on a variety of factors, such as individual training goals, experience levels, and health conditions.
Starting with two to three sessions on the treadmill per week for a novice can help build a strong foundation and allow the body to adapt to the physical demands associated with running.
If you are more experienced, you may find it beneficial to increase the frequency of treadmill sessions to four or five per week, especially if you are focusing on specific goals such as speed training, endurance building or race preparations.
After all, high-volume and low-intensity running has been the cornerstone of endurance training, as reported in this 2022 review.
It is important for runners at all levels to pay attention to their bodies and adjust their treadmill workouts to avoid overtraining as this can lead to injury.
A well-structured program should include outdoor runs. They offer a variety of terrain and conditions not possible on a treadmill, furthermore, different surfaces help build strength in the ligaments, tendons and muscles.
Incorporating treadmill workouts with outdoor runs can provide a valuable variety that keeps training exciting and helps to develop your overall skill and experience.
It is also important to allocate specific rest days in order to ensure adequate recovery. Recovery improves muscle repair and adaption, which will ultimately improve performance.
Cross-training exercises, such as swimming or cycling, can also be a key component in balancing the frequency of workouts. I like to sit on a spin bike watching YouTube on my phone for 30-60 mins on the days that I am not running.
These activities can improve fitness and reduce the repetitive strain of running. Balance treadmill sessions with outdoor runs and rest days. This will help you maintain motivation and health.
Common Mistakes to Avoid When Training on a Treadmill
Treadmill training can be an effective way to train for races. However, it can also present multiple pitfall runners should be aware of. Poor posture is one of the most common mistakes.
Posture
While running on a treadmill many runners lean too far forward or backward, which can cause discomfort and even injury.
It is important to maintain a straight posture, with shoulders relaxed and the head aligned above the hips. This position not only improves performance, but also promotes efficient breath and reduces strain to the neck and back.
Holding on
Another common mistake is relying too heavily on handrails. While it might be tempting to grip side rails for stability, this can negatively affect running form.
Leaning on handrails can reduce the intensity of the workout and alter the natural mechanics of running.
Instead of relying solely on the handrails, runners should build core strength to maintain stability. This will allow for a more authentic experience of running and prepare you better for outdoor conditions.
Pacing
Another common mistake treadmill users make is incorrect pacing. Most runners set the treadmill speed either too high, which can lead to fatigue and injury, or too slow, which doesn't provide enough challenge.
It is important to find a pace that is both comfortable and challenging. It is a good idea to mimic the natural rhythm of running outdoors by adjusting the speed and incline on the treadmill. This prevents the workout from becoming monotonous and ensures that the runner is adequately ready for race conditions.
By being aware of the common mistakes that runners make, they can take proactive measures to avoid them. The effectiveness of treadmill training will be significantly enhanced by ensuring proper posture, minimising dependency on handrails, as well as pacing effectively.
Disadvantages of Using a Treadmill
Treadmills can be amazing tools to help us reach our running or fitness goals. Especially if the weather is miserable, or it's too dark, dangerous or there is a lack of places to run.
It has to be said, even if you have extra cushioning on your treadmill, the high impact of jogging and running can still cause joint discomfort in your ankles, knees or hips. If you are suffering from joint pain, beFlex offers joint relief.
Just using treadmills can cause muscular imbalances, as they don't offer the same variety of movement as running outdoors. This can lead to injuries such as shin splints and knee injuries.
When running on a treadmill, runners tend to drop their chin a lot more than when they run outdoors. This can change your biomechanics.
Furthermore, most treadmills do not have a downhill function, which reduces your benefits for your anterior-tibialis muscle. The lack of terrain changes or turns on treadmills limits your ability to improve agility.
Conclusion
In this article, we've explored different ways to improve treadmill workouts. I have also stressed the importance of form and intensity, as well as interval training. Using techniques like proper foot placement and posture will not only increase your efficiency but also reduce the risk of injury.
It is important to plan your training frequency in order to maximise the benefits of treadmill workouts. A balanced schedule including endurance runs, speed sessions, and recovery sessions will improve performance on race day.
By alternating high-intensity workouts with moderate sessions, you can avoid burnout and maintain your motivation. Regularly assessing your progress can help you adapt your training plan to meet individual needs.
Avoiding common treadmill mistakes is also important for a successful experience. Neglecting warm-up exercises, running at an inappropriate speed, or failing to hydrate can hinder your progress and lead to disappointing race results.
Last but not least, motivation is the key to enjoying your treadmill experience. Music, varying workout routines or setting short-term training goals can help to stimulate the mind and keep you motivated.
By focusing on the end goal of improving race performance, and leveraging treadmill training's benefits, runners can achieve success in their athletic endeavors.
A well-rounded approach that combines proper techniques, smart planning, and a positive attitude will lead to improved race readiness and accomplishment.
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*Moss, K., Kreutzer, A., Graybeal, A.J., Zhang, Y., Braun-Trocchio, R., Porter, R.R. and Shah, M. (2023). Nutrient Adequacy in Endurance Athletes. International Journal of Environmental Research and Public Health, 20(8), p.5469. doi:https://doi.org/10.3390/ijerph20085469.