Multisport: Winter Treadmill Workouts for Runners and Triathletes

By: Dennis Newell, CTS Resident Coach

With shorter days and lower temperatures, winter is the time when many runners get reacquainted with their old friend, the treadmill. You may have used it as a clothes rack for the summer, or said goodbye to the treadmills in the gym last spring, but there’s no reason to be sad about stepping back onto the rotating belt; this winter treadmill training can be fun and productive.

One way to break the monotony on a treadmill is listening to your favorite music and using it to direct your session. Start your run at a very easy pace for 10-15 minutes, and then every time the song changes, pick-up the pace a little. Over the span of your run, you will be picking-up the pace every three to seven minutes, until the end of the compact disc (you may not want to try this with a full Ipod!). After the duration of your desired run has been completed, cool-down for 10-15 minutes. This is a great way to do a progressive pick-up run while listening to your favorite music.

Another way to break up your treadmill running is to run a fartlek run (speedplay), to your favorite radio station. Listen to your favorite radio station during your workout. Start your run with an easy warm-up for 10-15 minutes. Then, run at an aerobic pace when the first song starts to play. You will shift your pace to Lactate Threshold Pace every time an advertisement or commercial plays; maintain this new pace until the commercials are over. This works equally well if you’re watching television while on the treadmill. After you complete your workout, cool-down for 10-15 minutes. This will give you an opportunity to run at varied paces for any duration of time you desire. This is an effective way to get in a fartlek run while being entertained.

Hills or VO2 workouts can be worked into the winter months as well by incorporating hill repetitions or VO2 workouts on the treadmill. Turn on the television to your favorite television sitcom. Begin with an easy 10-15 minutes of warm-up running. Then run at an aerobic pace that can be maintained for the duration of your workout. Every time that a commercial comes on, increase the incline of elevation on the treadmill to the desired hill gradient or increase the speed of the treadmill to the desired pace. When the television sitcom comes back on, resume your original gradient at the original aerobic pace you started with. You can do this until the duration of your run is completed, or the completion of the sitcom. This is a creative way to incorporate hill training or VO2 workouts into your winter treadmill-training program, while enjoying your favorite television shows.

Your long run can also be incorporated into your winter treadmill-training program effectively. Slip in your favorite DVD and begin to run easy until the movie starts (after the previews, extras, and intro’s). Once the movie begins, you run your long run until the end of the DVD. If your long run is completed before the DVD is over; relax, hydrate, and stretch until the DVD is finished. This is a way to run some longer duration workouts while enjoying your favorite DVD.

Every athlete can continue to make progress over the winter months with the use of these and other creative treadmill workout ideas. Your commitment will pay off and elevate your fitness so you are ready to set new PRs in the spring.

Dennis Newell works as a Resident Coach for Carmichael Training Systems, Inc. (CTS) and has a successful background in distance running. To find out what CTS can do for you, visit www.trainright.co.

© 2005, Carmichael Training Systems, Inc.