rabbitPRO Tyler McCandless knows the ins and outs of training on the treadmill. Balancing a full time job, marathon training, fatherhood, a snowy clime, and quarantine, Tyler has evolved into a treadmill master.
As we start to move towards winter running where treadmill running is inevitable, we've asked Tyler to share his top treadmill running tips!
Tip 1: Treadmill running is a cornerstone of my training and my family's lifestyle. With a full time job as a Data Scientist and very busy 1-year old, it can be difficult to have the time to get outside for runs, especially when there is less daylight in the winter. The treadmill gives me the opportunity to be consistent in training as I can get on the treadmill and finish a run before the sun and my son wake up! And, running on a treadmill tends to make the run at a faster pace and better quality since the pace is always visible in front of you.
Tip 2: I've heard fellow runners describe the treadmill as the "dreadmill" because they claim it is so boring. But, I've found treadmill running to be exciting and inspirational when you can watch running races or documentaries on youtube. I have multiple playlists from track races, olympic races, workout videos, cross country, trail and ultra running, etc so that I can turn on a TV in front of me to something that gets me in the running mindset. Just this morning my wife and I watched the Golden Hour about the final hour of the Western States 100 Mile and I finished my easy run with chills seeing people running into the finish to achieve a huge goal. Use the time on the treadmill to watch inspirational races or videos and keep your mind on running and finding motivations from others!
Tip 3: One of my key workouts I've been doing for a decade is a simple workout of 8-12 repeats of 2 minutes hard with 1-2 minutes recovery jog in between. In the beginning of a training block, you can progress from 8x2min off 2 min recovery jog and then progress to 12x2min off 1 min recovery jog towards the end of a training block. I love putting on spikes and doing this workout on a grass or turf field, but it's also a perfect workout to do on the treadmill that makes the treadmill run seem to fly by with alternating hard/easy paces.
Tip 4: Running hilly terrain is a great way to build strength for any distance you're training for. In the summer in Colorado, it's great to get in the mountains and get some long climbs, but you can accomplish the same thing on the treadmill in any season. One strength building session I like to do is an uphill finish to end a run on the treadmill. I'll run 7-10 miles at an easy pace and then finish with 2-3 miles at an incline of 3% at a moderate pace. This uphill finish recruits more muscle fibers and both physically and mentally prepares you for the end of race. Give it a try to vary up your treadmill runs while building strength and avoiding boredom!
Stay tuned for more tips in our ongoing series with Tyler!