Posted: June 16, 2006

Multisport by Lance Watson: Benefits of Treadmill Running

By Lance Watson - www.LifeSport.ca.

There is continued debate about whether or not treadmills are as good for run training as running outside is. There are benefits that are undeniable. Treadmill advocates cite two key advantages of treadmill training: with treadmills, they say, it is possible to perform outstanding 'hill' workouts by setting the treadmill inclination at challenging levels; treadmill athletes can also set training paces with great precision, enhancing their ability to carry out very specific training. They can do ample amounts of work at a goal race pace, for example, without ever having to worry about whether they are straying from the desired velocity. Other great benefits that come from using a treadmill are related to developing cadence, rhythm, even pacing, and quantifying progress.

The first major benefit associated with treadmill running is the ability to completely control the 'terrain.' The runner can run any type of course; hilly, steep, flat or rolling. Spending time at a 7% grade followed by 1 minute at 5k race pace repeated a few times will undoubtedly prepare any athlete to get strong at running hills and then quickly transitioning into a quick light rhythm that allows him or her to run fast on a flat surface. Whether the athlete wants to create a hilly course for a long base run or do 1 minute repeats at a 10% grade the treadmill is perfect. Another benefit of using the treadmill for hill repeats is that the athlete doesn't need to trash his or her legs on the way down the hill. The coach or athlete can easily adjust the treadmill back to the 1% grade (the equivalent of running on a flat surface outdoors) in between repeats.

Secondly, the ability to set the exact pace of the workout couldn't be easier than on a treadmill. Whether the intention is to run 30 second repeats at a faster than race pace speed or one kilometre repeats at race pace, all that needs to be done is plugging in the numbers. Once the treadmill is set the athletes can run with confidence in knowing that they are making the standard and that is motivating.

Treadmill workouts have been proven to help increase running cadence as well. The speed at which an athlete runs is quantified by the length of his or her stride as well as the rate at which the legs are being turned over (cadence). Each person has an optimal stride length and running with too short or too long of a stride will not be efficient or comfortable for that person. The other part of the equation that an athlete can improve on is cadence. The reason why a treadmill helps to encourage higher cadence running is because the belt pulls the runner's leg back after each foot strike, quickly encouraging another revolution. The surface is also flat and stable, allowing for a reliable foot plant. Settling into a comfortable rhythm is much easier to do on a treadmill because there are no terrain differences that occur. Once the athlete has settled into a good rhythm all he or she has to do is maintain good focus and continue with the same effort to keep running the same pace. The treadmill allows athletes to gain confidence in knowing that they can maintain the rhythm for extended periods of time which will transfer over come race day.

Finally and in conclusion, treadmills allow coaches and athletes alike to quantify progress. There are no excuses on a treadmill and never a false flat. That means there are never poor conditions or a slight downhill or uphill on a treadmill unless you create them yourself. So, it is very easy to see the athlete’s progress through a series of workouts and watch their improvements. This is important information for a coach and motivating for an athlete. With this said, the treadmill is also a great place to begin run training because everyone knows how fit or unfit the athlete is to begin with, and a great tool for learning to pace.

Words of warning for the treadmill is that they load slightly different muscles, and some athletes get sore hip flexors or calves from the treadmill. As well, running on the road requires more pushing forward and drive-phase as you propel you body forward, rather than bringing your legs through to catch a moving beltway. Some athletes get very efficient on the treadmill but need work to transfer the even pacing and turnover to the roads. Several elite athletes do report a fantastic sense of rhythm and turnover when they return to the road after a couple of treadmill sessions. So the take home message is that a treadmill is a great tool for your running, but keep some on the roads and trails.

Good luck with your training and have fun working out on the treadmill.

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Thanks to Suzanne Weckend for her contribution to this piece.

Over the past 20 years, Lance Watson has coached a number of Ironman and Olympic Games Champions.
Beginner and experienced triathletes can contact him at LifeSport Coaching (coach@LifeSport.ca) or visit LifeSport.ca.

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Posted with permission from LifeSport.ca.

© Copyright 2006 Lance Watson Professional Coaching Inc.