I'm not afraid of it. I'm not intimidated by it. I'm certainly not in a battle with it. But I avoid running on it at (almost) all cost.
A bigger-than-BIG goal of mine, each winter, is to have a much more open mind and a welcoming heart when it comes to indoor running. Heck, if I can make it through the 2019 Polar Vortex (and endure upwards of 20 Milly runs, all in one season), I can probably survive most any (near) catastrophic experience.
That's not an exaggeration.
Alas, here are a few tricks and strategies that have gotten me through a few treadmill runs. Keep in mind, these coping mechanisms are unique to me, my mindset, and the particular locale of my treadmill (whom I not-so-fondly refer to as Milly).
In no particular order...
Run short. Consider doing a simple, short run. It can be just a couple of miles in distance, or even just 20-30 minutes of cardio. You could make it into a quick speed workout, or just 30 minutes of easy-does-it running. Keep it short and sweet and it may not be so bad.
Mix it up. Personally, I just cannot do long, steady runs on the treadmill. Seriously, I ran a 10K once (for a virtual race), but usually five miles is my max. Those of you who can knock out double digit miles have my utmost respect, but not my envy (I say that sincerely). I usually have to switch up the speed and/or the incline intermittently. A five mile run goes a lot quicker (for me, at least) if each 1/2-mile has something different to offer.
 |
Make it a progression run. Gradually increasing the speed has many benefits, the least of which is knowing the second half of the run will go faster. Depending on how far you're running (or how fast), you may want to reserve the last mile for a cool-down.
Look elsewhere. My treadmill resides in our mud room, so there are no big screens for entertainment or distraction. A lot of my runs also happen in the early hours, so that window, looking out into our backyard, often times acts as a mirror when it's dark outside. I kid you not, that gal in the window is entertaining for maybe the first mile, and then I get pretty bored with both her and her flopping ponytail. If you need a distraction, possibly your phone or iPad/tablet may suffice. Myself, I just suck it up and go without because it isn't worth the extra work (of focusing on a small screen while in movement), and I don't know how secure it would be from bouncing or sliding.
Look elsewhere. My treadmill resides in our mud room, so there are no big screens for entertainment or distraction. A lot of my runs also happen in the early hours, so that window, looking out into our backyard, often times acts as a mirror when it's dark outside. I kid you not, that gal in the window is entertaining for maybe the first mile, and then I get pretty bored with both her and her flopping ponytail. If you need a distraction, possibly your phone or iPad/tablet may suffice. Myself, I just suck it up and go without because it isn't worth the extra work (of focusing on a small screen while in movement), and I don't know how secure it would be from bouncing or sliding.
Play a few mind games. Similar to mixing it up with intervals, I often times run the last 1/4-mile (of each mile) at a faster pace. It may seem trivial, but running 3/4 of a mile at a "steady, boring pace" is MUCH easier (mentally) than running an entire mile at said pace. Also, if I feel like I need a break, I try to pause at the 1/4-mile mark...because that remaining 3/4-mile goes so much faster than an entire mile would. Hey, it works for me.
Swap in some strength-training breaks. As much as runners love their cardio, it's no secret a little bit of strength work makes us even better at running. Once in awhile, I pause after each mile and do a short set of upper-body strength moves, as well as a few lower-body moves. I've even been known to sneak in a few intervals of stair climbing. This winds up being more of an all-body workout than an actual "run," but it gives me a few miles of cardio as well as some strength-training
Have a sense of humor. There's much to be said of the simple act of laughing. I have a running page on Facebook (Running on the Fly) and an Instagram account, both of which have been valuable mediums in connecting with other runners and fitness enthusiasts. As a result, I usually share a post-workout pic after most of my workouts or runs. Seriously, though, no one wants to see sweaty selfie after sweaty selfie with the same smile (and/or pose) from the same treadmill...am I right? After all, there's only so much filters can do to liven up a repetitive setting. Well, a couple of winters ago, I got the idea to take my post-treadmill selfies outside...kind of an act of rebellion from the dreadful "inside" runs the cold weather had forced upon me. Ironically, those very cold temps (for a very quick moment) actually felt quite refreshing following a sweaty, indoor run. Cryotherapy at its purest form. So, the outdoor selfie became a ritual.
Bottom line, the treadmill run is yours for the taking ... but it does not have to happen. Trust me on this, the earth will not stop revolving, the sun will not disintegrate, nor will your fitness tank overnight if you skip a run. Remember, we get to choose to run. There have been a few times when I had a number in my head (like, five miles). I'd make it to the 4-mile mark, and that last mile felt like a victory lap of euphoria..
Other times, that last mile loomed over me, and practically taunted me into submission. Once, instead of fighting my way through one final mile, I hit the OFF button and walked away, with ZERO regrets. Basically, I ended the run on my own terms. If your body is tired, your form will probably be compromised as well. Often times, your mind will be also. It's okay to call it. There's no shame in ending a run before things go south.
So, those are a few tricks I have in my treadmill survival arsenal. Not everyone needs such devices to get through a treadmill run (or an entire winter season), but I do. I'm a die-hard summer runner gal at heart, after all. Although I can tolerate being inside, that doesn't mean I have to love it.
Care to hear a bit more about me and my treadmill? Check out these posts:
The Treadmill: Five Recent Reality Revelations
A Treadmill Catharsis
I named her Milly
How about you? Do you have any tricks to make your treadmill runs less than dreadful? Or, do you enjoy running on the 'mill? How often do you do a treadmill run "naked," without any music, screens or other media to entertain you?
**Some of the text and images of this post first appeared in a previous post (HERE)
By the way...are you following me on social media? You can find me at these various platforms:
Let's connect : Facebook Instagram Pinterest Twitter
Let's connect : Facebook Instagram Pinterest Twitter
After running myself into the ground this summer in the heat I realized that I need to keep the treadmill in regular rotation. Right now it's somewhat easy since I have to be at work a little earlier so the treadmill is the only option early in the week. I didn't realize that you have a view of the outside from your mill, and I am jealous. I remember so well the first time I ran on the treadmill at home and found myself staring at the basement wall. I have the TV on 100% of the time and have no plans to ever try to run "naked" on the treaddy.
ReplyDeleteMy goal for this winter is do get on the "poor man's cryptotherapy" train. I did it once last year and it was exhilarating.
I haven’t been on my treadmill since February (I think), so when I do venture back on one it’s gonna be ugly. Treadmill runs always feel so much harder to me, no matter the pace.
DeleteOh, I am right with you, Kim. I avoid the treadmill at all cost. I hate it.
ReplyDeleteThe only times I ran on treadmills was when I was on business trips in India. I didn't know the various citites and felt it was safer to run in the hotel gym. I ran "naked" 10Ks on it (there was a muted TV somewhere with news running). Like you, I started playing mind games and it did help!
Oh gosh, those mind games are necessary for me! My body does not like repetitive nature of it... I need varying terrain, with much less fear of stubbing the toes of my big feet :-)
DeleteI hate the "dreadmill". I don't have it anymore at home.
ReplyDeleteHowever in the past I had to use it to recover after terrible injures.
My record was to run on it for 21 km (2006) because I was preparing the marathon and outside there was a terrible rainstorm.
However, I did the treadmill runs listening music and increasing the speed. The medium time on it was 1 hour.
Oddly, I don’t mind walking on it...but running is such a challenge, mentally and physically. My treadmill is so old and noisy, listening to music isn’t much of a coping mechanism, unfortunately.
DeleteThe Peloton App really helped me with my treadmill runs. I have had several days where it would have been so much easier to knock out a short run on my treadmill -- if it were working, of course.
ReplyDeleteBut I definitely would get bored just running on it (although I've done that when I travel sometimes, before Peloton and good Wifi).
I've run in some definitely challenging weather. But I don't always want to.
The weather has to be really extreme for me to run inside (as you know), but I can do it if I have to. Maybe replacing Milly will help that mindset... still procrastinating that decision, LOL
DeleteI am absolutely an outdoor runner, but I live in Calgary, Canada, and I have to take my running indoors for the winter months (basically now until March). It's just not safe, footing wise, with the ice and snow. Some people do run outside but not me! I find a really good playlist helps with indoor runs.
ReplyDeleteI’m really lucky in that our college has a local “central campus” that is about a mile in distance (if I run the perimeter of it). It’s sidewalks, usually cleared of snow & ice) and has no traffic crossings. I sometimes drive over and run laps around it...it’s also well-lit in the early morning hours, so it’s a very safe option when the temps aren’t too extreme.
DeleteYou know how I feel and since the pandemic I do not travel for work and my gym is closed. Outdoors I have run. It's ok. I can do it.
ReplyDeleteI have in the past used the TM and I agree with your tips. Even 3 miles is tough for me...and I have to have a distraction.
Last winter was cold, but fairly mild in terms of snow and extreme temps. I don't think I had too many runs inside...then the treadmill died in March (when my sister was walking on it). I'm going to probably have to get a replacement, but I have procrastinated that move...
DeleteI actually don't mind the treadmill- but maybe because that's because I hardly ever have to use it. I don't have one at home, and with our weather it's almost always possible to run outside. I did go through a phase where I did speedwork on the treadmill at the gym once a week, and I liked that. Actually I think speedwork and the treadmill were made for each other! Switching up pace makes the run go much faster. I also always listen to either a podcast or music on the treadmill- no way would I get on one without my headphones!
ReplyDeleteI mentioned the Polar Vortex of 2019...we had almost three continuous weeks of sub-zero temps (it was -30F several days, and near -69F with the windchill). I ran a lot on the 'mill for those weeks (UGH!!!), but because most of those runs involved speedwork (by default LOL), my racing really benefited. I ran a really fast 5K, in mid-February, that felt nearly effortless ;-)
DeleteOh I couldn't do a treadmill run naked. Even with my fancy Peloton Tread, you won't catch me doing a double digit run. I love my Tread but I still have my limits! I stick to shorter runs and the instructor chatting away helps the miles fly by!
ReplyDeleteLike I said, I've done a handful of 5-milers and one 10K...and that's it. That 10K felt so tough...it was my "slowest" 10K finish time, ever, but it felt like I was sprinting the whole way. My long legs do not like the 'mill LOL
DeleteMy new TM has a shelf for my iPad, which has come in handy. I still don't like it, although I have run some long runs on it when training for races. A runner's gotta do
ReplyDeleteMy treadmill has a shelf, but it's pretty narrow and has a slick (?) surface. Even with an edge, my phone slides back and forth from the vibrations so it's just not a great set-up. But, the 'mill is 20+ years old....
DeletePlaying mind games is a good way to pass the time, but I also like to play listening games with songs where I speed up during the chorus. It's fun and makes the run go by quicker.
ReplyDeleteMy treadmill is so loud, it's really tough to enjoy music LOL That is a great idea, though, to speed up through the chorus of songs!
DeleteFor me I really need to keep changing the pace and incline when I run on the treadmill. Even when I have the TV on or podcasts or music, I still need to vary how I'm running. I've done a few half-marathons on there but usually I stick to shorter runs.
ReplyDeleteI have to constantly be changing the pace and incline as well. And, oddly, the faster the speed setting, the "easier" the runs seem to feel....total paradox!
DeleteAs you know I hate my Treadmill and it is only in case of emergency situation for me. However, it can have it's place in training. Keeping it short helps and I also play mind games with it when I have to
ReplyDeleteThe mind games are crucial for my sanity. The treadmill runs just feel SO hard in comparison to being outside, my stride always feels weird (long legs, and my fear of stubbing my toes), and it is SO boring. But....I'm glad I do have the option to put myself through all that suffering LOL
DeleteI'm right there with you Kim - the treadmill is a last resort, but I am grateful that I have one. My longest run on the mill was 8 miles and that only because marathon training loomed large, otherwise I agree keep the runs as short as possible. I find speedwork is more tolerable than a steady-state run.
ReplyDeleteEight miles is impressive! The steady-state runs seem so much harder than speedwork, at least for me. Physically, I know my form is compromised because I have to shorten my stride length (and that feels really awkward on my long legs). Yes, definitely a last resort for me, too!
DeleteI don't have a treadmill at home, and sometimes I wish I did so that I didn't have to face the snowy/icy elements when race training! I think the treadmill is a great tool. When I use the one at my office gym, I either pop on the TV and watch a mindless show or listen to music. Lately, audiobooks have been working well for me. I usually keep the runs straightforward, but intervals are always fun for me!
ReplyDeleteOh I relate. This is so helpful.
ReplyDeleteI did a short 20 minute run today outside (I live in Eastern Canada) and I was thinking - it going to get so much harder/less pleasant to do this soon. And then I immediately thought of the treadmill and wanted to cry.
But these are all really helpful perspectives on the treadmill and I'm feeling slightly more optimistic about sticking with it over the winter.
When we first got the treadmill I loved it, but now it's just...meh. I'm getting pretty tuckered of seeing the same family room scene over and over again. Also ditto on short runs. I read a book about someone who TRAINED FOR A MARATHON on a treadmill. I am in awe - can't even imagine.
When I was in university I loved the treadmills because they looked out over a huge field and there were constantly people walking by. It made the time fly by and it was the best view in the gym! Cycling between podcasts and tempo-specific music (pretty easy to get playlists on Spotify with specific running beats) also helps.