Excerpts from this post first appeared on Women’s Running.
This is an encore post that I recently updated. Yup, you read that right! A one mile treadmill run can improve your running without the wear and tear of the road. I typically run outside 3 days per week and do strength training or cross training on the alternate days. For the past few months, I’ve been religiously running one mile on my treadmill on my non-running days. My one mile treadmill run has become an integral part of my overall training plan but the reasons why might surprise you.(Update: I stopped doing this but I am determined to bring it back this month. Using this space to help me do just that!)
Here’s how to use a one mile treadmill run to improve your running:
A one mile treadmill run the day after your long run is a great way to wake up your legs while ensuring that you don’t hinder your recovery. Remember this is an easy, slower paced run where you feel invigorated.
Work on your form
Pick a treadmill near a mirror or tape yourself running to identify where you might need to tweak your form. I am always surprised by how I really look vs how I think I look.
Change up your pace
Use your one mile treadmill run as an opportunity to test out some faster speeds in short bursts or practice a faster finish.
Ups and downs
Hilly race coming up? Practice varying your terrain to mimic that of part of your race course. Hills are speed work in disguise after all.
Warm it up-Doing a one mile warm up mile before your strength training or cross training gets your heart rate up and calorie burn in high gear.
[You may also enjoy reading Add these Body Weight Exercises to the end of your run]
The dreaded treadmill now has lots of new possibilities. Tell me- how do you use your treadmill to improve your running?