Pros and Cons of Treadmill Training, for Triathlon Training

Due to the Covid-19 many athletes have to reinvent the way they practice sports because they cannot go to the places they used to go to practice their sports, a great option that they have found really helpful is using golf launch monitors at home to practice a new sport and being in shape.

I have been in the sport of triathlon for 30 years now! Thirty years… wow! As you know, I love running trails and doing tempo runs out on the LG Creek trail! One of the things I never used to do was run on a treadmill. I don’t really enjoy running indoors, but in my latter years I have found the treadmill a great tool when coming back from injury (try this web-site for reference on attorneys) and during the winter months when it gets dark early. The question is, how and why is running on a treadmill beneficial?

Here are the PROS and CONS, as I see them.

PROS –

1) The treadmill is consistent. Your environment does not change and it is easy to gauge your progress.

2) If you are coming back from an injury, you can easily adjust pace and workload and the belt is much more forgiving than running on pavement. You can also consult your insurance company to claim compensation. But if you are wondering do I need to speak to insurance after getting rear-ended or after some other accident, you can talk to an experienced lawyer to clear your confusion.

3) The treadmill is a great place to work on your run cadence (steps per minute) and focus on your running form. Many treadmills are also placed in front of a mirror, which can aid in proper running form.

4) When the weather outside is cold, or it is dark, or wet and raining, the treadmill is a great option.

5) Run side by side with a running partner and you can each run at your own pace, yet stay next to each other!! Great for couples who may not run at the same speed!

6) Treadmill running can be a great way to maintain muscular endurance and leg turnover throughout the winter months.

CONS –

1) Running on a belt can feel different than running on a road and not all treadmills are created equal! Find one that is fluid and it will be much more enjoyable. Many of the newer models out there are very smooth.

2) Running in place can be boring! It can be a bit monotonous, which is why you may want to find a partner.

3) Running on a treadmill is not exactly like running on the road. You don’t get all the outside nuances of running.

Tip: when you run on a treadmill, if you run at 1.5% incline, you will more closely simulate running on a flat road, outside.

I don’t expect you to run on the treadmill a lot! I do think it is a great tool and could be a good training tool one day a week, throughout the year.

Treadmill Workout Example –

Most treadmills have workouts built in, but I normally choose Manual mode and make my own adjustments. You can mimic a run you would do outside, just on the treadmill. Start your workout like you would any run, nice and easy.

Here is an example: Total workout time can vary. I usually keep mine pretty short, between 20-40 minutes. (Longer runs are possible, just get a little boring).

Warm up – 5-10 minutes at an easy pace. Stop and stretch. Focus on a good stride rate and slowly build up the pace. Keep your upper body relaxed.

Workout – Have a workout in mind, before you start. I like to do some short efforts to get the legs going. Start with 4 x 1:00 efforts at a pace that kicks the intensity up to 80-85% effort. This should not feel like a sprint! You should be working hard, but not running too fast! Jog at 60-65% for 1:00 between faster paced efforts. You can also go by distance, if you prefer. You can do 4 x .25 mile (1/4 mile) at 80-85%, with a 1/4 mile jog at 60-65% between each. As you do more efforts on the treadmill, make the duration a bit longer, like 3 x 5:00, or bump it up to 1/2 mile on, 1/4 mile off, etc.

Another Workout Example is to adjust the incline, but not the pace. Your perceived exertion (PE) should be up to 7-8 out of 10, again, not at 100% effort. Start the treadmill at a 4-5% grade, but keep the pace consistent. Do this for :30-:45 seconds, then adjust the incline to 5-6% and keep the belt consistent. Do this for :30-:45 seconds, then adjust the incline to 6-7% incline and keep the belt consistent. Then put the incline down to 1.5-2% and jog easy for 1-2 minutes and repeat the sequence 4-5 times.

Cool down – After you have completed the workout, do an easy cool down jog, then a walk before getting off the treadmill. Your heart rate should come down before you just jump off the treadmill. Do these sample workouts this week and email/text/tweet me how it goes!

The treadmill can be an effective training tool when used properly. I know it can be boring, but it can also be very effective. Give it a try if you have never done it before, or mix in a few different workouts if you run on one regularly. Like I said before, it is a great tool, but I don’t expect you to run on one all the time. One day a week is great if you can do it! If you keep it up for 4-6 weeks, you should see improved perceived exertion for the same workout, a slight increase in your base speed, as well as a lower heart rate (HR) for the same workload. (This can also happen if running outdoors consistently)

Training for the sport of triathlon takes a lot of time and commitment. It is hard to train for three sports effectively, especially with the busy lives we all have with work, family and social commitments. We like you to set goals that are achievable and then go after them with dedication, discipline and desire!

Good luck and see you at the first workout, on Saturday!

Coach Pete Kain

Follow me on www.twitter.com/peterkain

Or visit our team website, www.kainperformance.com

2023-11-02T21:39:38+00:00

I joined Kain Performance in 2003 and since then this team and triathlon have become a huge part of my life. Pete and Shari have created a great program lead not only by their coaching but their team concept. We train as a team, we push each other to improve, and on race day we support each other like no other group out there. In the past 7 years we’ve traveled as a team to races in Europe, Hawaii, and of course all over the US. I’ve made great friends along the way and have improved at the sport more then I ever expected. I’ve gone from a middle of the pack finisher to actually winning my age group in a triathlon this past year. I’ve competed in National Championship races and have finished 50 triathlons including 3 Ironman’s. In 2009 I was part of the Kain Iron team that went to Ironman Austria. The trip and event was a perfect example of a Kain destination race. The 20+ athletes competing combined with their supporters made for a great group of people and an incredible experience on race day that I will always remember. At Kain it’s all about the team and weather you are an age group winner or a triathlon newbie you’ll fit in. If you’ve got a triathlon goal Kain Performance will help you achieve it.

Russell

I ran into Pete at my gym in early 2010 and told him about my desire to start competing in the world of triathlons. Of course, I couldn’t swim more than a couple laps in the pool and hadn’t ridden a road bike since I delivered newspapers on a Schwinn Varsity back in the 70′s. Pete got me a great deal using the Kain Performance team discount on a new Specialized bike and all the accessories to go along with it. I began swimming, doing the Tuesday night team brick workouts, and Saturday team rides. Within two months, I completed my first sprint tri. Because I felt so prepared, it was a very positive experience. I had gained a lot of knowledge and insight from Pete, the coaches, and the other people on the team…everything from strategy, to transitions to preparation. I was hooked! Now, eight months later, I’ve completed six triathlons, including two Half-Iron events. I can’t wait to take on Ironman Austria in 2011, with the 30+ people going from Kain Performance. I enjoy the energetic and supportive nature of the folks that comprise Kain Performance. Pete and Shari have a unique way of making training fun and enjoyable and they’ve created a team environment like no other. I couldn’t have picked a better group of people to train with!

Wayne

After several seasons with Team in Training, I joined Kain Performance to step up my training. I have really noticed an improvement in my running. Pete and Shari are a great team, and you never know what to expect in terms of the workout. Pete can take a hard workout and make it one of the best workouts ever. The other team members provide a lot of energy and team spirit, and make me not want to miss a workout.

Judy

I joined Kain Performance on a Sunday during a Labor Day weekend, back in 2003; I remember that day very well because we had a great swim and run workouts finishing up the day with one of the best parties I have ever been to, just ask Jody!! I started doing triathlon back in 1993 and since then I’ve joined a few different Tri-clubs but when I came to Kain Performance, I found everything in one place; the best coaching, a great bunch of people with different backgrounds, a diverse variety of workouts year round with weekend training trips, team destination races and of course, lots and lt’s of fun. Pete keeps a good balance for his training programs; be prepared for some serious training and racing but also be prepared for some even more serious FUN. Personally, my training has improved so much that I think I’ll have a shot to qualify for worlds this year. The only problem training with Kain Performance could be that, after a while, you might not be “Street Legal” any more…

Jorge

I was bitten by the triathlon bug after a season with TNT. Since joining Kain Performance this summer, my swimming has really improved through practicing the assigned drills, listening to the technique stuff and having one-on-one sessions coached by Becky Gibbs Lavelle. The running economy workouts have helped me make significant improvements in speed, with new personal records for 400m, 800m and 1 mile. I really enjoy Pete and Shari’s coaching style and applicability.

John

Pros and Cons of Treadmill Training, for Triathlon Training

Pros and Cons of Treadmill Training, for Triathlon Training

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