Tricks to the Treadmill

We are still more than a month away from road conditions that make it comfortable and safer to run outside everyday. A treadmill can offer advantages to help people stay in shape and also get serious runners ready for the spring racing season.

If you don't own a treadmill you might want to start by working out at a local fitness center. A place like Lifetime Fitness Center offers you an opportunity to work out any time of the day or night. I've found it easier to run on a treadmill when there are other people around exercising. If you have a partner that runs a different pace, side by side, treadmills give you a chance to have a conversation that wouldn't be likely while running outdoors. Some fitness centers offer day care and gives the kids something to do while you're working out.

Cardiac Rehab patients may find the fitness center treadmill a good place to recover because you are in a controlled environment. Most treadmills have heart rate monitors and fitness center have trainers to observe your activity if needed. Use the trainers to look at your running style should there be some obvious gate or stride abnormality that may require adjustment.

If you are thinking about buying a treadmill there are many varieties to choose from. If price isn't the number one factor find one that has a good cooling system and adequate shock absorption. You want a board and belt that will last and equipment that requires minimal maintenance. Precor has been around for some time now and has the best warranties on its treadmills. Other amenities might include water bottle or towel holders.

Once the treadmill reaches your home the trick is deciding where to put it. If its hidden away in the basement your less likely to use it. Putting it in front of a window (that opens), TV or music system will make treadmill runs a little more tolerable. Putting a mirror in front of you can help monitor your form but I find it more rewarding to put up race posters and fantasize about races I've run.

When doing anything new with your running it's best to build up to your optimal workout. The tendency is to be competitive and run a little faster each time. Usually this means shortening your warm-up period. It also means a greater risk for injury. Take five to ten minutes to move into a good pace and at least a few minutes at the end to let your muscles relax.

Treadmills offer the opportunity to do hill workouts. As a general rule use 1-2% grade to help you simulate running outdoors and wind resistance. Without wind you will heat up and sweat more on a treadmill so your body should tell you to drink more after a run to reduce dehydration. Runners can usually handle 3-4% grade and serious competitors 5-6%. Reduce the incline if you begin to lean too far over, need to hang onto the rails or drift too far to the back of the belt. More than half a mile above 6% can put you in the danger zone. Few treadmills have a downhill option so you'll need an alternative to help you train for the Boston Marathon.

Other advantages to a treadmill are a smoother more forgiving surface that reduces wear on your shoes, makes it easier to recover from injuries and a safer environment, especially for women running at night. I've watched a few people try to walk and read at the same time but I would encourage treadmill users to use the time to focus on the exercise and get the most out of the time you are working out.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226