TREADMILL RUNNING
Treadthrill or dreadmill? This is for the runner to decide.
Let’s first establish that I (usually) despise treadmill running. It simply does not bring the joy, the freedom of running outside for me. The time seems to go by terribly slowly unless I have a great podcast/audiobook/playlist in my ears to ease my mind. And visually the scenery stays the same no matter how many miles I’ve traveled on the treadmill. I’d like to think that most runners prefer running out on the trails or the roads – plus spending more time outdoors in general carries great mental health and physical health benefits. But sometimes the circumstances are not conducive to getting outdoors to log a few miles. Extreme weather conditions, travel plans, or other time constraints might make an indoor run more feasible. And aside from being forced to run indoors, the treadmill might actually be preferable for some types of runs. Let’s discuss the time and place for indoor running, and how we can optimize the treadmill as a tool for pushing fitness forward as a runner.
There are really only two types of runs a person can do – steady running or intermittent running. Of course the parameters may change depending on the intent of the workout within these two categories. But when running intermittently, the treadmill can be an incredibly useful tool. The treadmill enables the runner to set the target pace and distance or duration for interval workouts, ensuring that we achieve the proper stress and adaptations we are aiming for. Think about some examples such as 6 x 800m intervals, 3 x 1.5-mile threshold repeats, or 10 x 200m fast reps. When running these sessions outdoors we are subject to variations in pacing, terrain, incline/decline, having to stop at intersections, all sorts of other factors which may disrupt the planned pace or duration of each rep. In contrast these types of workouts can be well-controlled and executed as planned using the treadmill.
Pacing is a big deal, and a major advantage to treadmill running is that pace can accurately be monitored (as long as the treadmill is properly calibrated). Not only monitored, but once the speed of the run is set the runner is able to forget about it. This allows the runner to concentrate on other things like breathing pattern, good technique, and cadence.
Setting the speed is one thing. Setting the incline is another great advantage to having the treadmill. Especially if you live somewhere flat without many options to run hills or varied terrain.
Graded treadmill running is also an excellent tool for recovering and returning to running following an injury. Some overuse injuries (tendinopathies and patellofemoral pain syndromes) will respond positively to running slowly up a high incline as opposed to running quickly on the flats. Graded running allows us to reach the same cardiovascular stress and stimulus without increasing the loading on joints and connective tissues. The same intensity of the run can be achieved by setting the incline high and the speed low, which may allow a runner to return to good fitness without exacerbating a condition.
While the treadmill may not replace the thrill of an outdoor run, it has its own set of advantages that can enhance a runner's training. By providing consistent pacing, controlled inclines, and a way to stay active regardless of weather or time constraints, the treadmill can be a powerful ally for both performance gains and injury management. Embracing it as a training tool—even if just for specific workouts—can add a new dimension to your running routine. So next time you're faced with the choice, maybe "treadthrill" will feel like the better option in the right circumstances.
