It\u2019s dark, cold \u2014 and tempting to pack in the Parkrun until the clocks go forward. But why not train on the treadmill? It\u2019s not an easy ride if you up the ante: James Stirling, wellness ambassador at the sports equipment manufacturer Technogym, has designed three workouts to put runners through their paces until spring.<\/p>\n
1. Recreate an uphill run<\/p>\n
Adding incline better recreates the conditions of running outdoors and also builds muscle. \u201cHills work your glutes, hamstrings and calves to build strength and power,\u201d Stirling says. Add sprints at the end: \u201cFast hills teach your body to keep good form even when you\u2019re fatigued.\u201d<\/p>\n
Warm-up: 8 min
\u2013 A 5-min jog at a 1 per cent incline \u2014 jogging pace is typically 4-6 miles per hour. Increase to 4 per cent and run for 2 min at the same pace. Finish with 1 min of walking, incline set to 1 per cent.<\/p>\n
Main set: 16 min
\u2013 Set the incline to 4-6 per cent and hold your jogging pace for 2 min. Maintaining speed, increase the incline to 8-10 per cent for 1 min. Reduce the incline to 1 per cent and recover for 1 min. Repeat four times.<\/p>\n
Finisher: 7.5 min
\u2013 Set the incline to 6-8 per cent. Increase speed to a pace you couldn\u2019t manage for long and run for 1 min. Recover with a 30-second walk. Repeat this five times.<\/p>\n
\u2022 Three ways to improve treadmill running<\/a><\/p>\n 2. If you want to get faster, sprint<\/p>\n Doing the same jog at the same pace won\u2019t help you get faster: you need to add sprints. \u201cSprinting improves your speed endurance, enabling you to hold a fast pace for longer,\u201d Stirling says.<\/p>\n Warm-up: 8 min First set: 14 min Second set: 8 min Final set: 5 min plus 5 min cool-down
\u2013 Run at an easy pace, one at which you could hold a conversation, for 2 min.
\u2013 Run for 3 min at a pace at which you could manage short replies. For the final 20 seconds of each minute, sprint at maximum speed. After the final sprint, return to your moderate pace and run for another 3 min.<\/p>\n
\u2013 A fast 2-min run with a 90-second walking recovery. Repeat four times.<\/p>\n
\u2013 Run for 1 min at your fastest pace, with 1 min recovery in between. Repeat four times.<\/p>\n
\u2013 Do 30 seconds of maximum-effort sprinting, then a 30-second recovery. Repeat five times (three for beginners). Cool down with a 5-min easy-pace run.<\/p>\n