The Case Against Treadmills
Before anyone gets upset, I’d like to say that I own a treadmill and appreciate it often. There are MANY VALID reasons to use the treadmill including (but not limited to):
Icy roads
Air pollution
Children that can’t be left alone
Unsafe roads
Incline/hill work
But today I want to be clear about something big: the treadmill requires less mental focus and engagement than running outside does. I’m not saying it requires zero mental engagement, but it requires less especially in harder runs and interval sessions.
Why Focus Matters
Running can be mindless, but for runners who are trying to get faster, get fitter, and chase PRs, developing the skill of pacing is a top priority. You can’t learn how to pace on a treadmill. On a motorized treadmill your body is following, not leading.
The progression run is a perfect example:
On the treadmill, a progression run is simple. All you need to do is press a button to increase the pace and keep up. Do not fall off the machine. Done. Your body keeps up with the pace of the belt and your brain can check out.
On the roads, a progression run is a mental challenge. You need to be focused from the very start, making sure to keep the pace relaxed so you can progress later. Starting slow requires discipline.
As you work into the progression, it’s important to stay mentally tuned in to how you’re feeling, how much “gas in the tank” you have. The challenge of a progression run is to increase effort and pace until the finish. If you start to slow down it means you haven’t managed your body effectively.
Advanced Focus
The longer the progression, the harder it is to execute well because pace and effort increases have to be subtle. The ability to subtly increase pace and effort is a learned skill.
Inexperienced runners (or runners who are unpracticed in pace changes) tend to demonstrate big pace jumps and big gear changes which is not sustainable for long progression runs.
Read More:
In the Zone: Become a Better Runner by Improving Your Focus
Progression Run
Loss of Focus = Bad Execution
At the start of a progression run when your body is the freshest, it’s easy to inadvertently run too fast. That’s why it’s important to focus on the task at hand even at the start.
Later, as the pace becomes fast and challenging, you need to stay mentally engaged in order to avoid accidentally slowing down. When you’re tired, wandering thoughts will lead to slowing down.
Training Partners
It’s important to note that the most mental focus is required when running alone or when leading a workout. Following someone else who is setting the pace much less skill. You still have to navigate hills, turns, and weather conditions which aren’t factors on the treadmill but you can still turn off your brain to an extent.
The Purpose of Training
It’s okay to use the treadmill, and it’s definitely okay to have training partners! (Training partners are THE BEST. Just make sure you take turns leading the workouts.) Remember that workouts are for MORE than getting fit. Workouts are meant to help us learn how to manage our effort, listen to our body, and develop pacing skills. Workouts help us gain confidence that even when we are tired we can still run well. If the only way you’re running workouts is on the treadmill or following other people then you are missing out on every opportunity to develop the mental skills that are so important for successful racing.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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