Runner’s World February 2006
By Jeff Galloway
Q & A
Q: Is there proper form for running on a treadmill?
A: The idea is to try to keep your stride and from as natural as
possible. But treadmills have different dimensions, and runners
have different leng lengths. So most treadmill runners have to adjust
their from fro better balance. Keep these tips in mind to ease transition.
>> Minimize footfalls. Keep your feet low to the surface and
use a quick turnover. If you can hear your feet flapping on the
belt, try landing with a lighter touch.
>> Maintain an upright posture. Imagine being suspended on
a string from aboce, so that your head is over your shoulders and
your shoulders are over your hips.
>> Take breaks. If you start to lose your balance, ease the
pace down to a walk for a minute or two and get your from back together.
Then slowly pick things up again.
>> Don’t get locked into a set pace. On the road, your
pace always varies slightly. So when on a treadmill, change your
speed a little every five to 10 minutes. Even small fluctuations
will vary the workload for your muscles and your mind.
Gotta Getta Goal
DON’T SELL YOURSELF SHORT (OR SET YOURSELF UP FOR FAILURE)
Choosing the right goal gives your running purpose and helps to
ensure you’ll get out there regularly.
Consider these three goal-setting strategies:
(1) Don’t copy someone else’s goal. Good goals are not
one size fits all. If a goal is not tailored to your capabilities,
it can either push you too hard or not hard enough – both
of which can be discouraging. (2) Think outside the box. When selecting
a gaol that is meaningful to you, don’t restrict yourself
to race and performance options (i.e., a 30-minutes 5-K). The most
satisfying goals for runners I’ve coached are usually distance
or consistency goals, such as aiming for specific monthly mileage
totals or sticking with ceratin number of running days every week.
(3) Stay two steps ahead. Before you complete your current goal,
set two more goals for the next 12 months and write them on the
calendar. This way your running always has direction.
To maintain fitness, go farther when winter takes a break
Months of short runs because of winter’s nasty weather will
take a toll on your endurance. So on those rare days when mercury
rises and the roads are clear of slush and ice, don’t get
fancy with your workout – just get out there and run long.
The workout: Whatever distance of your longest run during the last
two weeks, run up to two miles longer. Keep the pace very comfortable
– at least two minutes per mile slower than 5-K race pace.
Add one to two miles about every 14 days, as weather permits, until
you hit 17 miles. At that distance you can maintain your endurance
with one long run every 17 to 21 days.
(SAY WHAT?) RUNNING JARGON, TRANSLATED
Pronation The inward roll of the foot that occurs during running
or walking as the heel strikes the ground. Pronation is natural
and needed for shock absorption.
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