davidbaileysalter asked:


I’ve never done track before and I’d like to be prepared when it’s time. I have a treadmill and I’d rather not go outside since it’s really cold this time of year. I also don’t need to lose weight or anything like that.
Is there a certain routine i could do to get ready?

Bert

8 Responses to “How can I prepare for spring track with a treadmill?”

1. Henry J on March 30th, 2009 10:30 am

   run on it, fast

2. Alli*LOVES*Artie*Lange on March 31st, 2009 6:34 am

   Do a variable run. Make sure you use the incline. Start low and run at a slow clip… 5 MPH and do that for 5 minutes then increase the incline and the speed…. maintain that for 5 and then drop back. It depends on if you are going for distance or speed. Just get in good shape and when you try out the coach will place you….

3. Llyn_Fern_21 on March 31st, 2009 6:00 pm

   running in the streets is a whole lot different than running on the tred

   it could affect your running when you join track
   and so what if its cold
   you get really warm when you run so it doesnt make a difference

4. Tanner (Gettin' By) on April 1st, 2009 11:26 pm

   Every day increase your running time by one minute. And every week increase it by one speed. If it catches up with you and becomes too hard then slow it down a BIT and maybe speed it up once every two weeks. But start at a comfortable speed and work your way up slowly. =D Good luck.
   -Tanner

5. Jenny on April 4th, 2009 8:46 pm

   No not really any certain routine, but you might try running at different paces, for maybe an hour to an hour a half a day. 6 times a week, eat healthy and make goals for yourself for how far you can go before becoming absolutely exhausted. and also push yourself as far as you can go.that really makes you improve and amp up..listen to energetic music while doing so..that always helps me

6. Ryn on April 7th, 2009 4:05 am

   10min treadmill warm up and you’ll be warm enough to go outside. wear shorts and a sweatshirt.

7. Blazenskyy.com on April 8th, 2009 1:45 am

   The best workouts are intervals for your event – break down your event by 4. For instance a mile quarters are generally used so you would want to do running for instance at your best mile pace for 400 meters – then rest get your heart rate down to 120 heart beats per minute and try to do 8 intervals.

   If you event was the 5K – you can do one mile intervals X 4 at 5K pace

   10K runner would do 2 mile intervals X 3 at 10K pace

   For sprinters – sprint at maximum – walk and start again.

   Also use the incline for an additional workout. Also mix up your running with weights if possible. For instance on easy days run 2 miles as a warm up weightlift and 3 miles as a cool down.

   Also look at all the treadmill videos on Runner’s World and pryamid workout at Running Times magazine website.

   Good luck with your training for Track!

8. Adam W on April 9th, 2009 4:16 am

   A lot depends on what events you want to run. Do you want to be a sprinter or a mid-distance runner? It will be harder to prepare for sprinting on a treadmill, but it is certainly not impossible.

   For a sprinter -

   Set your treadmill to a short interval program (one of the ones that requires you to go for short bursts of 30-60 seconds very fast on an incline, then slows down for several minutes on level ground, then back to fast). If yours doesn’t have one of these settings, you can manually increase/decrease your speed and incline, which might work better than the program anyway. You want to alternate days with your workouts – one day do the interval workout for perhaps 10-15 intervals, the next day do a continuous run of 30 minutes at a light pace. Do this 6 days each week (3 days of each workout), always taking at least one day to recover. Your goal will not be to get into racing shape with the treadmill, but instead to get your body accustomed to training and in shape to give the team workouts 100% when practice starts. This allows you to get the most out of your coach’s program.

   If you’re planning to do mid-distance (800m – 3200m) –

   You’ve gotta run for longer. No intervals, just 2 distances (or 2 times). On one day, try to run for 45 minutes at a slower pace. Try throwing in some incline changes but keep the pace constant, to mimic running outside. On the alternate days, shorten the run to 25 minutes and increase the pace. You can keep this one flat or add some inclines, it is up to you. Again, always take 1 day each week off, and again, you’re getting yourself in shape for the team workouts.

   Before any workout always warm up (slow jog, 1/4 to 1/2 mile) and stretch. After your workouts always cool down (1/2 mile +) and stretch.

   When practice starts, use your physical conditioning to give every workout your all. Trust your coach’s program and work hard.

   Anytime the weather warms up, I suggest you take the opportunity to go outside and run, it really is more pleasant than treadmill running.

   Good luck!