The Treadmill Alternative

Treadmill workouts offer a very effective training alternative especially when running outdoors is not an option. Of course, running outdoors is the preferred option but the treadmill can be an excellent training tool for runners when weather conditions of environment are uninviting, unconducive and even dangerous.

Olympic 1500m hopeful and European indoor bronze medallist Ciarán Ó’ Lionáird uses the treadmill to vary his training.

I run on a treadmill for a few reasons:

If there is a big football game on TV and I don’t want to miss it, I just jump on the treadmill and can knock out a long run whilst watching the game and get the best of both worlds.
A lot of time when we go to altitude camp in the winter it can be -10 or colder and roads can be icy. I don’t mind wrapping up to run outside but when there is ice, I always stay on the treadmill as a precaution.
When down at sea level, I hook an altitude machine up to the treadmill so I can run at 10,000 ft. Helps me adjust for altitude camp and also allows me to run easier whilst getting a harder aerobic effort

How to run on a treadmill

Try not to overstride. This can cause a big shearing effect on your tendons and also is a cheat, as you can bounce along on the treadmill as if you are moonwalking!
Limit side-to-side movement. This can be dangerous, as if you step off the belt by accident it could lead to a painful fall.
I always watch or listen to something on the radio. Those that know me well know I listen to Liveline with Joe Duffy everyday on my easy runs. Today’s topic is life loans!

Sessions:

I think it is great to vary pace while on the treadmill, so I like to do fartleks at tempo effort

Example: 4min-3min-2min-1-min x 2 with half next rep recovery

If I’m doing an easy/steady run I usually set the treadmill for 7mins first mile and drop 10 seconds each mile for the run, just to vary it!