Wednesday, February 15, 2012

Workout Wednesday: Treadmill Running Tips

Source
Well - tips that this beginner has fleshed out anyway ;)

As always, you guys get to benefit from my research!   So far I've done 2 runs on my 'mill and am having a heck of a time adjusting to it.  Don't get me wrong - I intend to use the 'mill A LOT...but I need to find ways to combat things like fear and dizziness and added effort. 

So, me and my best Internet friend, Mr. Google went on a date today to find some answers to help me adjust. I'm learning as I go. Hopefully some of you will find this helpful as well.

Why does it feel harder if I am not using any energy to propel myself forward?

Apparently running on a flat treadmill is like running on a slight downhill grade - guess that explains why my legs were so sore after 3K.   From what I have read - keeping it at 1% is kind of the standard and mimics running outside on a flat plane.  (I did this off and on throughout last night and did find it was easier to run at 1% than at flat)

Why am I dizzy when I get off the treadmill?


This appears to be an operator issue and seems fairly common.  Everything I've read points to an insufficient cool down.  I am going to try to walk for a couple of minutes before stopping the treadmill to see if it still happens.  I'll weigh in after my run tonight.

How can I find a natural form?

The best I can distill from what I've been reading is this:
  • keep your feet under your hips
  • try to not over stride
  • keep your body upright (I've caught myself leaning forward many times already)
  • look straight ahead (if I deviate from this, I notice I am all over the belt.  I'm fine if I just keep my eyes on the TV)
How can I get over this fear that I am going to be suddenly ejected off the back of the thing?

As anyone who has been following me for a while knows - I had a gallactically bad fall on a treadmill last June.  I was in a clinic and - despite knowing how to get off a treadmill - when the instructor told me I could stop - I hit the stop button and then turned around.  Stupid. Stupid stupidness.  I was bruised and tread-rashed from my hips to my shins.  It was not a pretty sight.  I'm actually kind of lucky a row of fans broke my fall or it may have been worse.

So - now my fear is centred around "what if my feet get too far behind me and miss the end of the belt".  I mean, I know it won't happen.  I bought a 'mill with a really long belt for this reason (that, and the fact that I am 5'9" and hubby is 6'3"). 

Because if I look behind me when I am running, I feel like I'm wavering all over the belt - I think I will just have hubby film me running on the 'mill and then I can see how close I am getting to the edge.  I'm willing to bet I am WAY far from ever reaching it and if I see that, I might just relax a bit.

Great links!

Other things I am discovering:

  • Don't try to break in new shoes when you're adjusting to treadmill running.   Breaking in my Karhus might actually need to be put on hold for a couple of weeks so I can find my treadmill mojo and then break them in.
  • I must find a water bottle I can operate one handed on the 'mill.  My SIGG is not cutting it.

Well, that's it for this week...hopefully y'all found this helpful!  If you have any other great tips - please post them in the comments!

Happy running!

No comments:

Post a Comment