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Does the winter weather have ya running on a treadmill? Love it or hate it – treadmill running might be the only way to get in the miles. Go into with a positive attitude and check out these tips for getting the most out of your workout! I’m talking with Dr. Casey Kerrigan about how to get a better treadmill workout.
And since she mentions music as a good motivator… I’m sharing my favorite running songs. And during the interview I tell her my major fail with listening to a book while running…
Warm-up…
My treadmill story… I live in southern California (God bless it) and the weather is pretty awesome. So I usually run on a treadmill when I’m traveling or if I have to run when it’s dark. But I have probably walked or ran hundreds… maybe thousands of miles on the treadmill! And I’m a fan!
I only ran on a treadmill when I first started running. Actually, I only walked for a long time. Eventually… I started to run – still on a treadmill, for months. If not for the ‘mill I wouldn’t have discovered and fell in love with running. So I’m very excited to share these tips for how to get the best treadmill workout and today’s podcast guest is dispelling some myths and more.
Running and shoe expert Dr. Casey Kerrigan on treadmills
Harvard educated doctor, runner, and footwear expert Dr. Casey Kerrigan, co-founder of Charlottesville, VA-based OESH Shoes, is talking about how to run on the treadmill to get the most out of your workout.
Dr. Kerrigan’s Top 5 Treadmill Tips:
1. Set the treadmill to manual and listen to your body, not a program on the treadmill.
2. Keep your cadence (strides per minute) at 90 or above.
3. Listen to music! But only on a treadmill…don’t use headphones outside.
4. You don’t have to run on an incline if you don’t want to!
5. Run smart, don’t get injured. – If you’re training to increase endurance, follow the 10% rule: Don’t increase your mileage any more than 10% per week.
Another important piece of advice from Dr. Kerrigan is to take pain seriously. She suggests following a “24 Hour Rule” – if a pain develops from running that doesn’t go away within 24 hours, don’t run that day. If it still persists the following day, talk with your trainer or coach.
Questions about treadmill running…
Is there a way to run on a treadmill and get the same benefits of running outside?
How do you mimic outside running with running on a treadmill? Do you have to put it at 1% incline to mimic running outdoors?
How do you measure your foot turnover / cadence?
How do you improve your running cadence to get faster?
How do our running shoes impact our running speed?
How do you avoid getting injured?
Is running on a treadmill easier on your body?
Check out all of her training tips and more on the Oesh Shoes blog here. And find out more about Dr. Kerrigan here.
Podcast Awards for this week:
1. My random holiday calendar! Today is… Appreciate a Dragon Day. That is random!!
2. Sheet pan dinners! Makes for the easiest meal prep and cuts down on clean up. Done and done.
3. Halt and Catch Fire … a new to me TV show. Finally a replacement for Mad Men!
Runner Resources and Recipes I mentioned during the show:
Bodak Yellow – head’s up… it’s explicit but everything
NEW! Check out the Run Eat Repeat Facebook group page for our virtual running club. It’s a closed group and a great place to share and get tips.
I’ve been obsessed with Hell’s Kitchen, Keeping Up With the Kardashians, and Revenge Body with Khloe Kardashian lately. Hell’s Kitchen because I love food, The Kardashians are my guilty pleasure, and Revenge Body gives me inspiration to keep working toward my fitness goals.
I’ve also been binge watching old episodes of Kitchen Nightmares on demand. Because one can never have too much Gordon Ramsay in their life.
I haven’t been running since I was in a car accident in July, but I’m hoping to get back eventually, and most likely starting back on the treadmill! This is good information and timely for me. Thanks for continuing to be an inspiration and an encouraging person!
Treadmill workouts are the thing for winter. 🙂
Going to listen to this after work! I’ve never run on a treadmill before (it looks so hard, lol!) but it means that I completely stop running in winter… oops.
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com