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! 

If you follow a Runcoach training program, chances are you have seen the term "cross training". 

So what exactly does it mean? 

Cross-training means a type of exercise that you can substitute for running. We include things like cycling, swimming, and strength training in this category. 

The purpose of cross training is to improves your aerobic fitness without the impact of running.  This is why most people consider cross-training to also be an injury prevention tactic during training. Below I will list some of my favorite cross-training exercises. I recommend taking at least one cross training day each week to prevent injuries, allow your body and mind to rejuvenate, & become a well-rounded athlete. 

#1-Elliptical
These are easy to find at any gym. Wipe off the handles before use and get pedaling.  Remember to maintain good posture and not place a lot of stress on your lower back. You should feel nice and tall, while moving the legs and arms in synchronization. 

Workout:
Elliptical 20 - 30 minutes total 
To challenge yourself, add in one minute of hard effort every 5 minutes. 

**Extra challenge: Set the resistance on the machine to a higher number for 30 seconds, pedal hard. Reduce the resistance for 5:00. Repeat. 







#2-Get in the Pool
The water is a great ally for us runners. If you can find a pool, maximize it for more than just a dip to freshen up. The two best methods to use the pool is to either aqua jog (pool run) or swim.  

Workout:
Aqua jog/ swim 30 - 40 minutes total. When aqua jogging it might be helpful to have a flotation belt. 
To challenge yourself, add in 2 minutes of hard effort every 8 minutes. 

**Extra challenge: Simulate a fartlek in water. After a 5-minute warmup aqua jog, or leisure swim, perform 1 minute hard/ 1 minute easy, 2 minutes hard/ 2 minutes easy in rotation 30 - 40 minutes. The "hard" and "easy" are all effort based. Whatever feels tough and relaxed to you on the given day. 


#3-Full Body Workout
Running is an extremely liner sport. This means we always move in one direction, often neglecting many muscle groups. Those neglected muscles need attention too. Especially your core. 

Workout:
15 – 20 minute full body workout. 
To challenge yourself, add in a 5 - 8lb weight. 

Checkout Coach Tom’s favorite full body workout.


Other Ideas: 
-Jump rope 
-Cross fit
-Pilates/ Yoga class
-Rowing machine
-Spin bike 
-Heavy weight lifting session
-TRX or HIIT Session

Congratulations to all those who have completed their goal virtual races over the last few weekends!  Whether you are basking in the afterglow of a milestone reached, or still awaiting the joy of the finish line, it is important to consider the crucial training period of recovery.

 

Previously on the blog, we’ve covered a variety of topics related to recovery that are worth a quick read or re-read.  These include:

 

• General tips for recovery from finish line to the next mountaintop
• Comparison of cross training options
• How to recycle mentally and set a new goal
• Are compression socks for you?
• The importance of sleep (yes, even AFTER the race)
• How frequently should you run marathons?

 

Throughout each of these, the main thread is the message is to take recovery seriously.  One of the ways runcoach differs from template training plans or social training groups that focus solely on the one goal race is the inclusion of a recovery cycle into your plan.  As runners ourselves, we know that running is an ongoing pursuit for many, marked brightly with the signposts of big goals along the way, but more importantly, something we enjoy doing every day.

When you take recovery seriously you can enjoy your daily running without the inconveince of the world of injury or illness.  

I know "recovery" doesn't win medals, or get the awe from your friends the way a hard workout or race does. Think of it this way, if you don't recover forget about the next finish line, a new start line maybe further away than you'd like. 

Let's talk about Plantar Fasciitis

What is Plantar Fasciitis?

Most often felt in the heel,  over 50% of Americans will experience this pain during their lifetime.
Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia (the connective tissue that runs from your heel to the base of your toes), resulting in heel pain.

Self Identify PF:
- Sharp stab or deep ache in the heel
- Pain on the bottom of the foot in the arch
- Worst in the mornings. First few steps out of bed are excrucating
-  Pain experienced during "push off" while running

Common causes of plantar fasciitis:

PF occurs due to a variety of reasons: overuse of improper, non-supportive shoes, over-training in sports, lack of flexibility, weight gain, too much standing. 

Plantar Fasciitis Treatment:

As with any pain ice and rest is the first step. Fill a bucket of water and add ice to it. Stick your foot in. Another option is to freeze a plastic bottle of water and roll your foot with it.
Other options:
- Use a lacrosse ball or golf ball to massage your foot. Gently roll over the pain spots.
- Use an Arch support
- Update your shoes 

If pain is present for more than three weeks, see a medical professional about the problem. Treatment options such as orthotics, foot taping, cortisone injections, night splints, and anti-inflammatories can help.

We are beginning a new column where we will dive into some of the most common running injuries. First up: Shin Splints.

This is the pain felt along the front of your lower leg, at the shin bone. 

Shin splints are common among runners  who increase frequency, volume, or intensity of training, along with improperly fitting footwear or worn out shoes can cause problems. Also frequent running on hard surfaces can cause shin pain.

How to prevent them?

The first thing is to understand what they are.  Then you know what stresses you are putting on your body.  Consider the age and appropriateness of your shoes and review your training to make sure you aren’t making any huge sudden jumps.   Many runners with shin splints also report tight calves and relatively modest strength in the lower leg muscles. Proper stretching and strengthening of the calf muscles can help.   One productive exercise is heel walking.  [Check out our Heel Walking Demo Video here.]

If we feel shin splints coming on, what should we do?

There is an inflammatory component here, so ice can help a lot.  A reduction in training intensity and a change in running surfaces may be required to allow the symptoms to subside.  Anti-inflammatories may be appropriate, but consult your physician to ensure they are a safe choice for you.  If symptoms persist or become steadily worse, make an appointment with your doctor.

The suggested amount of downtime is typically about two weeks. During this time, you can engage in sports or activities that are less likely to cause additional harm to your legs. These activities include swimming or walking.

Your doctor will often suggest that you do the following:

• Keep your legs elevated.
• Use ice or a cold compress.
• Wear elastic compression bandages.
• Use a foam roller.

Check with your doctor before restarting any activities. Warming up before exercising is also a good way to make sure your legs aren’t sore.