You may refer to it as the "dreadmill". The boring nature aside, there are plenty of benefits to gain from using the treadmill to complete your training. Whether it's unpleasant weather, or for safety reason (looking at your early birds and night owls), make the most of the 'mill with these tips.

Six Tips For Enjoyable Indoor Running:

- Always set aside 5-10 minutes to "warm up".
Don't start running at a high speed on the treadmill. Just as if you were outdoors, stretch lightly before starting you run. Then easy jog 5-10 minutes at a relaxed pace so that your body can prepare for the workout or run ahead. 


-Use a slight incline.
Set the treadmill incline between 1-2%. Since there's no wind resistance indoors, a gentle uphill better simulates outdoor running. If you are just getting started with running or new to treadmill, it's okay to se the machine at 0%. Make it a goal to be able to run at 1% within a month. 

Did you know having the incline at 0% is actually like running on a slight downhill. Don't slack off!


-Do not hold on to the handrail or console.
These are placed for safety, not to guide your activity.  When you hold on to the rail, it hunches you over. This is not an effective running or walking form. It can cause lower and upper back pain. Keep your spin nice and straight, and pump your arms forward. 


-Pay attention to your stride.
You should have the same stride as when you are running/ walking outside. Lots of people make the mistake of overstriding (landing heel first with your foot well ahead of your body's center of gravity). This is because the treadmill belt helps to move you forward. 
To avoid this mistake, keep the belt at a pace you can manage. Keep your stride ligh and quick. If you have a device to track your cadence use it!


-Do not step on or off while the treadmill is moving.
Most treadmill injuries are cause by falling or jumping off a fast moving belt. If you need a quick break, use the pause function or slow the speed of the machine to a very slow pace, and step off.
Top prevent needing to step off, try to be prepared with a towel, headphones, water and your phone before you get started.


-Bring entertainment
To combat the boredom, bring music, a podcast, magazine, or movie to watch. I usually don't recomend using headphones outside for safety reasons, but inside it's perfectly find. Having entertainment will prevent you from constantly checking your time and distance, and allow you to relax. 

Be sure to aware of your form still. Nice and tall spine! 

The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

3. Match Your Shoe to Your Mileage

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

4. Go for Fit Over Fashion

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time

Looking for a way to invigorate your diet?  Try to swap out your go-to produce for these seasonal health heroes.

1) Lentils

During the colder months especially, lentils might appear in the hot case of your local supermarket in soup form, or in spreads and on salads in the summer.  Providing a hearty delivery of carbohydrates with a low glycemic index, lentils release energy slowly and in doing so, help blood sugar stay regulated.  In other words, lentils help avoid the spike and crash of more simple carbs.  Lentils also deliver vital nutrients, such as magnesium for heart health, and over one fourth of lentil calories come from protein – a great vegetarian source.

2) White Beans

White beans are better than black in several ways. First, white beans better facilitate digestion as they are packed with fiber. Next, this superfood is high in calcium, which is good news for your bones. Plus, thanks to their mild, go-with-anything savory flavor, white beans are a little more versatile, working with rice and soups as well as meat and vegetables.


3) Chocolate Milk

Once the province of kids and adults looking for a late night snack with a glass of 2% and a bottle of Hershey’s syrup, chocolate milk has happily (for many) fully entered the discussion as a legitimate recovery beverage.  With a mixture of slow acting and quick acting proteins found in cow’s milk, plenty of carbohydrates, and a solid cache of calcium, chocolate milk helps you feel like a kid again in more ways than one.  Don’t feel guilty, and drink up.

4) Butternut Squash

An autumn staple, that is an excellent sources of vitamins A and C. These are key nutrients to keep your immune system in cold- and flu-fighting shape. Butternute squash has less than half the calories of other filling carbs like whole wheat pasta.

*Try roasting to get a caramelized sweet taste, or toss with oil in the oven for a savory dinner. If you really want to elevate the experience, mix with pomegranate seeds, chopped scallion, lemon zest, crushed pistachios and a drizzle of balsamic vinegar.

5) Walnuts

On your salad, in your cookies, on top of cereal - adding walnuts to your diet on a regular basis can provide a host of health benefits.  Walnuts, an anti-oxidant source of Omega 3 fatty acids, have been studied to have a positive affect on a wide variety of health issues, particularly cardiovascular performance and cholesterol levels.  Sure, walnuts have a fairly high caloric and fat content if consumed in copious amounts, but the health benefits of a few ounces per day go a very long way.

6) Apples

Apples are high in fiber and low in calories (just about 95 per medium apple), and are a good source of vitamin C for immunity support. Fall is the ideal apple picking season, so perhaps you can truly enjoy the fruits of your labor. Pair your apple with some nut butter for a filling and nutritous snack. Or bake an apple pie and enjoy knowing that, it's not just butter and flakey crust you are enjoying. 

 

 

It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get.

Prevention

We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.

Bodywork

As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is  where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.

Fuel

It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.

Sleep

Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.

It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.