t’s that time of year where runners must face one of running’s toughest and most unforgiving foes: winter.
But you’re in luck, because we have three treadmill workouts to heat up your winter fitness routine.
Once snow and ice hit the forecast, many runners have no choice but to shift their workout indoors and onto the treadmill to tick off their miles.
While many runners may argue that the machine is worthy of its infamous “dreadmill” nickname, we believe that dread stems solely from a monotonous treadmill workout plan! Icy sidewalks, snow-covered trails and frigid temperatures may keep you indoors, but you can still switch up your indoor workout to save you from treadmill boredom.
We spoke with Rachel Frutkin, a running coach, marathoner and the blogger behind Running on Happy, who is no stranger to putting in her miles on the treadmill throughout the cold Ohio winter months. To Frutkin, treadmills are an ally, not an enemy, to winter training when used for versatile running-based workouts.
“Mixing it up and trying something new on the treadmill is a great way to beat boredom, build speed and work on strength,” says Frutkin. “Treadmill workouts are ideal for inclement weather or if you’re short on time and need to get a quick workout in before you start your day.”
Frutkin believes too many runners underestimate the variety of workout options when it comes to the treadmill. From HIIT to hill repeats, a treadmill can help to help improve form, build muscle and add some much-needed variety to your winter training.
Since these workouts are shorter and more versatile than traditional long runs, Frutkin suggests opting for a more lightweight, multipurpose running shoe rather than more cushioned shoes.
“I personally have several pairs of shoes in rotation at any one time,” says Frutkin. “I wear one pair for my easy midweek miles, another pair for the track, speed, and hills, and a third pair for long runs. Footwear is really important for runners of all levels so be sure to get fitted at a running shop to make sure you’re in the right shoe.”
Frutkin developed three boredom-busting treadmill workouts to incorporate into your winter training so you can focus on building strength and endurance instead of your ability to dodge black ice.
No one has time to scroll down during a workout, so these graphics were designed to fit your phone screen! To download the images to your phone, hold down the image with your finger and click save.
Hill running is a great way to work on mechanics, and the challenge for this workout is increasing the incline while the speed remains the same.
Fartlek Interval Ladder
This speed training workout consists of seven sections. Each green node represents 30 seconds of sprinting, and each white node represents 30 seconds of active recovery jogging.
Circuit Strength Training
Grab a mid-weight kettle bell or barbell for this circuit workout designed for strength training, body toning and muscle maintenance.