Survive a Long Run on a Treadmill With Quarter-Mile Changes

The unchanging scenery can make the “windmills” the most tiresome. If you train to cover the distance – let’s say you have a half marathon on your calendar – here’s a trick to keep your brain awake.

If you’ve jogged a lot indoors this winter, you’ve probably already found that rapidly changing speeds and inclines can make for terrific interval training that challenges your heart , challenges your brain, and quickly gets you out the door. But when your schedule calls for a weekly long run done at a slow speed (the cornerstone of long-distance running programs, especially if you’re preparing for a half marathon or marathon), a short, intense workout isn’t meeting your goals.

Instead, “Coach Jenny” from World of Runners suggests keeping constant effort, but creating breakpoints to change things four times a mile.

  • Every 0.25, increase the speed slightly for a minute.
  • Every 0.50, pay attention to your running form and count your steps for a minute.
  • Increase the incline slightly every 0.75 – either briefly for a change, or as part of a plan that mimics your favorite racetrack.
  • At each mile, change the focus to that mile – dedicate it to the person or mentally repeat the mantra.

Read the full article on Runner’s World to learn more about what to do at each checkpoint, as well as additional tricks to make your run less boring.

How long to run on a treadmill without losing your mind “wiki useful World of runners

Photo by Hector Alejandro .

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