R*****t
发帖数: 2115 | 1 浏览跑版，阅读到由于天冷了，有些跑友将户外跑步转变用健身房的treadmill；也阅
读到因为其它原因，有些跑友购买了treadmill在家跑。这使我想起曾经阅读过的一篇
文章，现与朋友们分享（http://www.runnersworld.com/treadmills/inside-job）。
Inside Job
Survive winter treadmill running by doing interval, hill, and tempo workouts.
By Laurel Leicht (December 30, 2011； Runner's World)
When it comes to icy roads, even the toughest runners head for the 'mills.
But running inside doesn't have to compromise your workout—you can still
accomplish the purpose of your run with a few tweaks. First off, be aware
that your form changes on a treadmill, says Matt Barbosa, coach for Chicago
Endurance Sports and Fleet Feet Chicago. The confined area alters your
proprioception, or the sense of your body in space. You tense up, shorten
your stride, and react to the belt's movement by picking up and putting down
your feet rather than pushing off as you would outdoors. To encourage
proper push-off and compensate for the lack of wind resistance, raise the
incline to two or three percent and lean slightly forward from the ankles,
says Barbosa. With that as your starting point, here's how to translate your
regular workouts to the great indoors.
ROLLING-HILLS RUN
Since most (read: affordable) treadmills don't come with a decline setting,
mimicking the stress of running downhill requires an additional move or two
off the treadmill. Like downhill running, both lunges and squats cause the
tissue damage that ultimately creates stronger quad muscles, says Carwyn
Sharp, Ph.D., assistant professor of exercise science and nutrition at the
College of Charleston.
On the treadmill: Warm up for 1.5 to 2.5 miles, then raise the incline to
three or four percent and run for two minutes at 15 seconds slower than your
10-K pace (or a pace that feels moderately hard). Raise the machine's
incline to four to six percent for two minutes, then six to 10 percent for
two minutes. Run at two percent for two minutes. Repeat the sequence two to
six times, increasing your speed by five to 10 seconds each time.
Immediately after your run, do two to four sets of 10 to 15 lunges (per leg)
and squats.
SHORT INTERVALS
"Unless you have a treadmill that allows for advanced programming of time,
speed, and incline, it's very difficult and even dangerous to try to change
the speed for short intervals," says Barbosa. Avoid repeats shorter than 30
seconds, he says, as a good chunk will be lost in the time it takes to
accelerate and decelerate.
On the treadmill: Reduce the incline to zero. Warm up, then run at 5-K pace
(it should feel hard) for 45 seconds to two minutes, depending on your
experience level. Jog easy for up to a minute. Repeat four to eight times.
Cool down. "To match the interval time exactly, add to the end of the repeat
the amount of time it takes the treadmill to speed up," says Rick Morris,
author of Treadmill Training for Runners. So if it takes five seconds to get
to speed, run that fast pace for five seconds longer. Ditto for rest
intervals.
LONG INTERVALS
Outdoors, we tend to rely on visual cues—like the end of the track or road
—to keep us going. But when you're on a treadmill, "your mind can't
visualize the finish, so it becomes difficult to concentrate when the pace
gets hard and you need to start pushing yourself," says Melanie Schorr, M.D.
, a running coach at RunnersConnect in Boston. Most 'mills show your
progress on a 400-meter digital track—use it to envision the end of your
repeat, says Morris.
On the treadmill: Warm up for two to three miles, then run 400 meters (one
lap) to one mile (four laps) at 10-K pace. For the final 200 to 400 meters
of your effort, increase your speed by five to 10 seconds to practice
finishing strong. Walk or jog for one minute to recover. Repeat two to eight
times, depending on the distance and your fitness.
TEMPO RUN
This workout is made for the treadmill. "You just dial in your goal pace,
and the machine keeps you at that speed," says Sharp. Plus, "you can make
incremental changes, like picking up the pace by five or 10 seconds—it's
hard to make such small adjustments outside."
On the treadmill: "Starting the tempo run slow and then getting faster
toward the end teaches your body how to run at different paces and finish
fast—not just hang on," says Pete Rea, head coach at ZAP Fitness Team USA
Distance Running Center in Blowing Rock, North Carolina. Warm up for 1.5 to
2.5 miles, then run a mile at 15 to 20 seconds slower than half-marathon
pace (talking should take some effort). For the duration of the run, pick up
the pace every mile by five to 15 seconds until you're running the final
mile 15 to 20 seconds faster than your half-marathon pace.
BOREDOM BUSTERS
Going easy on a treadmill can be torture—here's how to stay sane
THE WORKOUT: Easy Run
SURVIVE IT: Engage your brain: Mentally rehearse a presentation for work,
repeat vocab words of a language you're learning, or listen to a podcast. "
Learning is boosted with the timing and rhythms of treadmill running," says
coach Matt Barbosa.
THE WORKOUT: Long Run
SURVIVE IT: Every two to three miles, raise the incline for one mile. Vary
the height each time. "Adding changes in incline is a good way to mimic
outside conditions—and save your muscles (and mind) a little bit," says
author Rick Morris. | M***D
发帖数: 249 | | s****u
发帖数: 74 | | R*****s
发帖数: 41236 | 4 赞兔姐，最近我订的RT和RW都停了， 记得订了3年的，结果上网一查，真的是已经3年
多过去了，都是11年订的 ...
时间过太快了..
workouts.
Chicago
【在 R*****t 的大作中提到】
: 浏览跑版，阅读到由于天冷了，有些跑友将户外跑步转变用健身房的treadmill；也阅
: 读到因为其它原因，有些跑友购买了treadmill在家跑。这使我想起曾经阅读过的一篇
: 文章，现与朋友们分享（http://www.runnersworld.com/treadmills/inside-job）。
: Inside Job
: Survive winter treadmill running by doing interval, hill, and tempo workouts.
: By Laurel Leicht (December 30, 2011； Runner's World)
: When it comes to icy roads, even the toughest runners head for the 'mills.
: But running inside doesn't have to compromise your workout—you can still
: accomplish the purpose of your run with a few tweaks. First off, be aware
: that your form changes on a treadmill, says Matt Barbosa, coach for Chicago
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