November 19 2014
Hal Koerner, one of America’s best ultrarunners, shares his tips for snowy runs.
The treadmill isn’t all bad. It is great in times of bad weather, and with the right approach, can actually be fun! Use these five boredom-busting workouts, specifically designed for the treadmill to spice up your training this winter.
Form Focus Run
Intensity: Easy to Moderate
The steady rhythm of the treadmill is conducive to focusing on your running form and working to improve it. In this workout, you’ll use proprioceptive cues (or mental images) to iron out common flaws in running technique.
1. Warm up for 5 minutes at an effort level of 3 based on a scale of 1 to 10 (1 being the easiest).
2. Speed up to an effort level of 4 to 5 and maintain this for anywhere from 10 to 50 minutes, depending on your fitness level. (This should be an average distance run for you). During this period of time, focus on your form and proprioceptive cues (found here) for 1 minute at a time. When you’ve gone through all of them, cycle back to the first.
3. Cool down for 5 minutes at an effort level of 3.