Freezing Outside? Get Ready To Run On Your Treadmill

Is winter putting a freeze on your outdoor running routine? Don’t let the cold stop you from getting in a run — transition to a treadmill. Indoor running protects you from extreme weather and provides workout consistency in a controlled environment. But, if you haven’t jumped on the treadmill recently, follow these tips from the sports medicine team at Franciscan Health and make sure the transition is a smooth one.

Key Takeaways: Treadmill Running In Winter

• Running on a treadmill in the winter provides a safe, controlled environment when weather conditions make outdoor exercise difficult.
• Proper preparation can make the transition to treadmill running easier. Learning the treadmill's features, wearing appropriate footwear, warming up and maintaining good running form can help prevent injuries and improve running performance.
• Variety and motivation can keep treadmill workouts engaging. Set goals, incorporate interval training and incline changes, listen to music or audiobooks, or join a virtual running community to help make indoor runs more enjoyable.

Tips For A Smooth Transition To Treadmill Running

To safely and smoothly transition to treadmill running and make the most of your indoor workouts, follow these tips to help you get started:

• Get To Know The Treadmill: If you’re new to treadmill running, take some time to learn the machine and its settings. Most treadmills have preset programs, so explore those and locate the emergency stop button and safety clip. Next, start walking, then increase the speed until you’re more comfortable with the controls and find your pace. One plus to running on a treadmill is precisely controlling your pace and incline.
• Choose Footwear For Indoor Running: Outdoor running shoes may differ slightly from indoor shoes. Running on a treadmill can cause more wear and tear on your shoes, so having a pair of running shoes for indoor use is a good idea.
• Warm-Up Before You Hop On: Just like when you run outdoors, warm up before you start your treadmill run. Pre-run stretching prepares your muscles and helps prevent injury.
• Take Time To Practice Your Form: Running on a treadmill feels different than running outdoors. Maintain good form and don’t lean on the handrails, which can affect your gait and posture.
• Cool Down After Your Run: Just like you warm up, don’t forget to cool down after your run. You can do this by reducing the treadmill speed and walking slowly, gradually lowering your heart rate and preventing dizziness.
• Run Consistently: Stick to a consistent schedule, just as you would for your outdoor run. When you’re consistent, it helps you maintain your fitness and achieve your goals.

Stay Motivated While Running On The Treadmill

Running on a treadmill indoors can sometimes feel uninspiring compared to the landscapes you see when running outside. Our sports medicine team offers these tips to keep you engaged and motivated while on the treadmill.

• Set Goals: Set clear, achievable goals. Whether you want to improve your speed, increase your stamina or just commit to a regular winter exercise routine, goals can set you up for success.
• Change Up Your Workout Every Week: Don’t get bored with your routine. Instead, change it by alternating between short, high-intensity interval training (HIIT) and longer runs. Also, you can adjust the incline to add variety and challenge to your workouts. “If your goals or normal outside routine include some hills, making sure to use the incline feature here and there on the treadmill can help with making sure you’re prepared for hills once you return outside for your runs,” said Emily Gusew, an athletic trainer with Franciscan Health Sports Medicine.
• Play Music Or Listen To An Audiobook: A great playlist or a good audiobook can be a perfect companion for your treadmill run. Let music help set your pace, or listen to an audiobook to keep your mind occupied.
• Watch A Show Or A Movie: If your treadmill has a screen or you have a TV, watch an episode of your favorite show or a movie to pass the time.
• Reward Yourself: Set up a reward system for when you meet specific goals. Treat yourself to a new pair of running shorts.
• Join An Online Running Club: A virtual running group will bring camaraderie and help keep you accountable. It also gives you a chance to share your successes, get running advice and be inspired by others.

Both indoor and outdoor running can bring challenges during the winter. The choice of locations depends on your personal preferences, safety considerations and weather. When the weather outside is less than ideal, follow our tips to make sure your runs on the treadmill are safe, motivating and enjoyable. And if you experience a winter running injury, talk to your Franciscan Health sports medicine provider for an accurate diagnosis and steps to get you on the road to recovery.