Category: Competitive Running

Using a treadmill to train for competitive running

Training for competitive race at certain times of the year present peculiar challenges. For example, individuals taking part in competition scheduled for the spring must do virtually all their training the preceding winter. Training for competitive running outdoors in freezing cold winter temperature is the main challenge that must be overcome. The heavy winter shoes and having to wear several layers of clothing to keep warm also hinder good workouts at this time. The icy roads and the fewer daylight hours do not help as well. For most people, the obvious solution would be to train on the treadmill indoors.

Advantages of Treadmill Training for Competitive Running
Apart from having to overcome the inclement weather conditions during winter, training for competitive running on a treadmill have other advantages. It is easier to run on a treadmill since there is no headwind to fight against. You can also get in form for a competition by gradually increasing your running tempo until you reach the pace you wish to attain on the race day. This can be achieved by increasing the speed on the treadmill until you hit your target pace. 

Your lactate threshold normally increases as your tempo get higher, forcing you to hold your pace for longer and longer. Treadmill training provides a predictable platform, rather than the variable terrain that a runner faces when training outdoor on rugged surfaces. You can read treadmill reviews at Shop Farinellis, in order to identify the best treadmill for your own needs.

Treadmill Training Ideas
It is possible to get a good hill-like workout on the treadmill. Uphill running activates more muscles than exercising on level ground at the same relative intensity. By using the ‘incline’ button on the control panel you can simulate the condition of running on a grade. Although it is harder and your pace is slower than running on a flat surface, you can build stronger leg muscles and increase your fitness level significantly. 

It can be boring to train on the treadmill for prolonged periods, and yet this is essential, especially if you are training for a marathon competition. One way of overcoming this is to look for a training partner who can help keep you on track while those long sessions go by. You can engage your training partner in a conversation during these sessions if you are working out on treadmills next to each other. Just ensure that you are not running so fast that it is difficult to keep up with your conversation. 

Another idea is to go into a competition with your training partner if both of you are of similar running ability. This keeps you motivated and helps you train for much longer on the treadmill than if you were training alone. Music can be uplifting. Listening to some of your favourite songs while on the treadmill can help you overcome the boredom. You can invest in a good music player, tune your TV to a music channel or even use your phone. Above all, you should add variety to your training sessions by experimenting with different programs available on your treadmill. The longer the distance you have to cover on the race day, the harder you have to work out on the treadmill. However, when you eventually hit the road on the day of your big event, it should be much easier than your time on the treadmill. 

Health and Fitness Benefits of Running
Running is one of the most effective ways of exercising the heart muscle and energizing the circulatory system. It is therefore not surprising that people who run regularly are less prone to cardiovascular events such as heart attack and stroke. 

Similarly, by improving blood flow to the brain, running increases mental alertness and enhances ability to cope with stress. Elderly people who engage in regular running exercise are able to ward-off or delay the onset of age-related cognitive decline 

Running is also great for burning calories and shedding excess weight. Running regularly keeps obesity at bay and makes the individual less vulnerable to cancer-related illnesses. In addition, running builds leg muscles, keeps the body mass index in check and prevents knee pain by taking off the extra body weight on the knee joints.

Are you ready for competitive running?

There is a time in the lives of many when they begin to look at the people around them and notice that many of them are spending a lot of their weekends doing competitive running. This can them cause them to wonder if maybe this could be a thing that they would enjoy too after all the people doing it do look great and those medals all look amazing, why shouldn’t they give it a go?

Many don’t because they find the thought of getting themselves fit enough for a race too scary, so they talk themselves out of trying. If done the right way though, getting ready for a race can be fun and an incredibly positive experience. Here are some tips that will help a new runner get to that starting line.

Scheduling runs

The hardest part, really, is getting started. To make sure that runners do get theselves out there it is best to schedule in those runs on their calendars and treat them like they would anything else in their schedule. Nobody would push back a meeting because they need to nip to the store, for instance, so runners shouldn’t be tempted to sacrifice their run when things go a bit haywire either. Those who have their running schedule in their calendar should find that it stops them from agreeing to do anything else when they are meant to be out enjoying a run.

Runners should take it as slow as they need to

Nobody expects a new runner to jump straight in and win their first race, in fact, the people around runners generally only expect them to do the best that they can do. Times are important in races but what runners enjoy the most, especially at the beginning of their running career, is just the knowledge that they completed the distance. It is Ok to worry about times later when runners become more accomplished but it is no big deal when runners are starting out. In training, a new runner should start off as slow as they need to. If they really push themselves, they won’t enjoy the experience and this might stop them from carrying on with the sport. 

What is Success?

Runners should decide for themselves what is achievable for them. It is no good setting up a schedule where they are out running 5 days of the week if they really can’t manage that. Before they pencil in a schedule it is a good idea for new runners to sit down with the people in their lives who will be affected by their new pursuit and really decide what is manageable. That’s where success is, in setting goals that can be achieved because they have been thought through rather than allowing failure to seep in because goals are off track. 

Record progress

Many runners use an app to track their progress and it could be argued that this is one of the most positive things a new runner can do. There is nothing quite like the proud feeling runners get after they have been running for some time and look back at where they started from. Seeing progress physically recorded in times and distances is such a great motivator. 

Think about joining a group

Group runs are great for boosting that competitive edge. A runner might, for instance, find themselves pushing a bit harder to beat that person in front or just the camaraderie might help them train a little harder or run a little bit further. Plus, there are all the benefits of building a new social network and having a supportive team around you.

There are many groups out there offering to help beginners and they really do work. The thought of joining one straight away might be daunting but really, everybody is in the same position. By getting into a group a runner can be race ready before they know it and they probably won’t even notice all the hard work they have put in because they have been having too much fun.