Our EDGE Coaches weigh in on how to turn your treadmill session into the ultimate training tool:
ROCK YOUR TUNES (Coach Chris): I encourage my athletes to make a killer up-tempo playlist, or to make a playlist that they can match tempo to - like 2 faster upbeat songs and one slower (not like ballad... maybe a power ballad?) and match effort.
MIRROR MIRROR ON THE WALL (Coach Robyn): Tread time means form time. Use mirrors and windows to monitor form – careful not to crowd the front of the treadmill and aim for left-to-right symmetry. Take a form check at the top of every mile for 30-60s – the efficiencies you develop will carry over to the rest of your run.
WORK THE COMMERCIALS (Coach Chris): Run the commercials at a harder pace and recover during the show – breaking up effort just like a speed run.
DIAL UP THE HILLS (Coach Matthew): I don't love the tread so l like to incorporate anything to break the monotony. Here are 2 of my favorite tread workouts:
Speed: 6/7s
1:30 @ Marathon pace/6% incline
1:00 Run faster than Marathon pace
1:00 @ Marathon pace/7% incline
RI: 2:00 easy running
Repeat 2-3 X thru and grow from there
Hills:
2 x 1:30 @ 3%
RI: 2:00 easy running
2 x :60 @ 5%
2 x :30 @ 7%
RI: 2:00 easy running
Repeat 2-3 X thru and grow from there
BREAK UP EASY RUNS (Coach Shawna): On easy/recovery runs that can be monotonous, switch up gentle inclines and “declines”/flats – always easier to focus on the shorter distance vs the total easy miles.
For example:
.25 mi gentle incline (even 3% - Chicago is flat so that is a hill!)
.25 mi no incline and increase pace (will feel flat even though you’re not)
.5 mi incline
.5 mi no incline, slightly faster
Progress from there...
GET GRADE-SPECIFIC (Coach Worm): This is a bit of a plug, but in part due to the monotony of training on a treadmill, I partnered in developing an app: RunBetterApp (ios only right now) that allows athletes to run the geographical grades of specific courses. I have already found that athletes enjoy this as it breaks up the monotony on a treadmill with a specific reason to modify the grade changes.
Learn more about EDGE Personal Coaching here
As I trained for the Rio Paralympics, EDGE was the perfect place for me to recover in between my grueling workouts so I could perform my best day after day. It all paid off when I earned a bronze medal in Rio! Whether it's for bike, run or strength training, recovering in a pair of recovery boots, drinking a cup of coffee or chatting with the members about their past and current races, it is one of my favorite places to go - EDGE Athlete Lounge has become my second home!
I use EDGE for both training and recovery… having the Woodway treadmills and a room to do weights and other-related strength exercises when I need them is very helpful and convenient. Without question, utilizing EDGE on a consistent basis has helped me stay injury-free. In fact, as someone who has a history of being injured, since joining EDGE, I have yet to experience a significant injury. I attribute that largely to having ready access to state of the art recovery tools that EDGE provides its members with.
I will be racing the Boston Marathon in April, a race in which I am targeting a sub-2:30. Bearing that Boston goes according to plan, I intend on attacking a 2:25 clocking at the 2017 Chicago Marathon! Furthermore, I am planning on breaking 15:00 in the 5K and 1:09 in the half-marathon
EDGE helped me fight my way to the title of North American Cycle Courier Champion in 2016 and I’ve got 2017 in the crosshairs. As a full time bike messenger and a professional cyclist, my schedule allows very little time to give my muscles a break. The amazing staff and facilities at EDGE have allowed me to give my body the much needed recovery it needs between rides and have helped me ride farther, ride harder, and ride stronger than ever before. Fresh legs TRULY bring FAST TIMES!
