Treadmill training through the winter - Fit for spring
As a passionate runner, you might face the question in winter more often than you'd like: "Should I go for a run outside now, or is the weather too nasty?" Or does your favorite jogging route take you through the woods and over dirt paths? Great for running – but not necessarily the best running route in winter darkness before 8 in the morning and after 16 in the afternoon. In that case, a large part of the route may not be lit, making it a rather dangerous affair for all joggers, walkers, or power-walking fans, even with a headlamp.
A treadmill for your own four walls is an ideal purchase to ensure all running enthusiasts can hit their regular running mileage, even on dark winter days, black ice, or slush.
Running on the treadmill is fun!
"But running on a treadmill is so monotonous!" you might say. You are a self-proclaimed fresh-air enthusiast who loves running through different areas and over various terrains. Granted, you can't really change the running surface on a treadmill. But it doesn't necessarily have to be monotonous—you just need to know how to make it work for you! Don't just look at the downsides; there are plenty of positive aspects to winter treadmill training on a treadmill at home. Here are a few compelling arguments why treadmill training at home has its advantages:
- No winter workout slump: You maintain your fitness level and can kick off spring and the running season in top shape.
- Deliberately choose variety: High-quality treadmills feature great training options. Train with various workout programs and applications. Now is your opportunity to get the most out of your training computer. Unless you happen to live in the Alpine foothills or a mountainous region, take the chance now to set up a workout program that incorporates inclines. This challenges entirely different muscle groups in your body. Different workout programs provide new training stimuli.
- High-end treadmills often come with a whole range of extras like social workouts or app support that make your running time on the belt as pleasant as possible. Integrated sound systems ensure you don't have to listen to your favorite music through headphones, but at room volume through the built-in speakers.
- Ideal preparation for the running and marathon season: With tempo runs or interval training, you prepare optimally for the upcoming running season and log everything via a chest strap / running belt with your connected training computer.
- Thanks to app connectivity and an attached large screen, some treadmills give you the ability to run along virtual routes all over the world. Motivating content like your favorite YouTube playlist or music tracks can of course also be played through it.
- Greater safety: Women in particular often feel insecure and anxious outside during the dark season. A treadmill at home for the winter months can be the ideal solution. You feel safe at home, have sufficient light to run, and the temperatures are comfortable.
- Comfortable workout outfit instead of functional clothing. Apart from fitness, one of the most important arguments for a home cardio runner is something completely simple: you don't have to leave your apartment and can just head to the treadmill room in super old sweatpants and get started. No commute, no running partners to wait for, no forcing yourself out the door. Come as you are. Sure, a pair of proper running shoes really wouldn't hurt, but you get the point, right?
So there is a whole range of features that today's treadmills bring to the table. Therefore, inform yourself thoroughly beforehand about which features you would like for your treadmill. Unfortunately, a high-quality treadmill for semi-professional runners also costs a bit, but you'll find that this investment quickly pays off.
Tips for treadmill training
There are several tips that make training on a treadmill smoother and easier for you. Right at the top is preparation: fill up your water bottle and place it in the cup holder. When training at home on a treadmill, you lack the wind, so always set your treadmill to a very slight incline of 1 to 2 percent. This simulates outdoor headwind, giving you a resistance similar to running outdoors. The lack of wind also causes you to sweat more on a treadmill at home than outside. So make sure your water bottle is always within easy reach and practice taking a sip every few minutes right from the start. An open window or a fan can also help. Always warm up! This is important to minimize the risk of injury. Start with a slower warm-up sequence at the beginning; stretching exercises are certainly beneficial as well. Because treadmills are cushioned, this places a lot of stress on the area around the Achilles tendon and calf muscles, especially when starting out with treadmill workouts, making a proper warm-up an absolute must. Also, pay attention to an upright posture and practice a normal stride length, especially as a treadmill beginner. Many tend to stare down at the display too much, which promotes a rounded back. So watch your posture and check whether your stride length is roughly the same as outdoors. Furthermore, it makes sense to deliberately choose your running shoes. Many people run on the treadmill in the same shoes they use outdoors. However, a treadmill is usually already well cushioned. Combining that with shoes that feature extra sole cushioning is unwise. However, the treadmill offers a great opportunity to test out new competition running shoes under various training conditions, such as interval or hill runs. At home, it's easy to quickly shorten the workout session if you don't like the new running shoes.
Treadmill training at home during winter can definitely be a real alternative for staying fit and entering spring without a lengthy training break. You should keep a few things in mind and avoid getting too comfortable; instead, plan some challenging interval sessions or hill runs so it doesn't become too monotonous and boring. Also, pay attention to good treadmill quality. Ideally, it should feature "Cushion Flex Shock Absorption Technology" (CFSA), i.e. good cushioning, so that it is not too loud while operating as gently on the joints as possible.
Investing in a well-designed and high-quality treadmill is truly money well spent here. Your training progress over the winter will let you start the spring season fit and ready when you can resume your outdoor runs! And should there be a completely rainy day in between, you have a great training alternative right at home and can finish the day with a short run on the treadmill.
