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The Couch to 5K Treadmill Training

Posted by Matt on Feb 8th, 2012 in Treadmill | 0 comments

The Couch to 5K Treadmill

It’s been raining on and off for the last two weeks and Sandie is starting to worry.

She’s been going so well with her Couch to 5K training, it was Week 4, Day 2 and then it started to rain, then it rained some more, and it just kept on raining for 2 whole weeks.

It was time to take action, I’ve had enough she said to herself as she reached for the phone, I know exactly what to do…

If the weather is interfering with your training, if you just can’t seem to get outside because it doesn’t stop raining, or if it’s too hot or too cold to go outside, then you need to make alternative plans on how to keep your training going.

Sandie bought herself a treadmill, if it’s too wet to go outside then I will do my training indoors. She’d been contemplating this for the last week or so, she had done her research, and she knew exactly what she was looking for, in fact she had written a list of the key requirements of what she was looking for.

Features – What to look for:

Sturdiness – Put it to the test, throw on your running gear and test every treadmill you’re considering. Spend at least 5 – 10 minutes on each one to get the feel, go as high as you can go with the speed and test out the incline to make sure it is a smooth shift from one pace or height to the next, jump on and begin running. Look for one that doesn’t jiggle or move excessively, even at high speeds.

Speed – The treadmill should go at least 10 miles per hour but preferably faster, so you can do strides on it. They all vary in speed, just make sure it goes as fast as you can run. Look for a treadmill that allows the speed to adjust in small increments so that you’re not going from an 9 minute pace to a 8.30 minute pace.

Belt – The running belt should be not too hard and not too soft. The softer the belt, the greater the cushioning, the more your foot sinks into the surface. The harder it is, the faster your foot will push off the surface and the greater the impact will be as you run. It really comes down to personal preference; just remember there is a difference from treadmill to treadmill.

Incline – The incline feature mimics hill training, so be sure your treadmill has it. Also look for a separate motor for the incline, or the treadmill may slow down whenever it inclines. Good treadmills will include an incline that allows you to go downhill as well.

Hand-rail controls – Some treadmill feature small, convenient switches on the hand rails that control speed and incline. The design of the handrails should feel comfortable and be at a good height and reach.

Monitor – Your display should have at a minimum pace, miles run, time elapsed and calories burned.

Size – If space is at a premium in your home, look for a treadmill that can fold up when not in use. The belt should be wide enough and long enough that you don’t feel like you’re going to fall off the back or run-of the edges

Course Program – Look for a treadmill that includes several automatic courses that are programmed into the treadmill which gives you a wide variety of runs, it should also have a display that shows you the course and your progress so you can focus on your performance from time to time. More advanced treadmills will also allow you to program your own course which gives you a wider variety of the types of runs you can do.

The Motor – The horsepower of the motor should be at least 1.5 or higher and look for a continuous duty, this simply means that the treadmill will continuously run at that horsepower regardless of load or time. If the specifications show the horsepower as “peak performance”, that means that it is the maximum horsepower the treadmill can reach.

Cost – A good treadmill will cost approximately $500 – $1500 and it usually goes that the more you spend the longer your treadmill will last.

Cup holder – make sure you have somewhere to store your water bottle as it will come in handy on your longer, harder runs.

The Benefits of Using a Treadmill for your Couch to 5K Training

Sandie loves her new treadmill, she made the right decision and was back on track with her Couch to 5K training within days and since she has been using her treadmill she has also found that is offers a few other benefits that really help with her training:

I can avoid some of the dangerous conditions of the weather and run safely indoors, when it’s been raining the footpath can be quite slippery, the last thing I want is to slip on a puddle and injury myself.

I like to challenge myself at least once a week, with the incline settings on the treadmill I can throw in a few hill sessions, with the treadmill it allows me to slowly increase the grade when I am ready, no more looking around for a good hill to run up.

It really does help to break up the monotony, if my running buddy can’t make it to go running with me, I don’t have to go it alone, with the treadmill I can train indoors, I usually have the TV or the radio going and that helps to pass the time, in fact sometimes I end up doing more because the time goes so quick.

It gives my legs a break from running on the concrete, the running belt seems to have more give, it’s not as hard the footpath and I like how it stays flat, quite often the footpath and tracks that I run on slope from side to side, that worries me a bit, I think I might twist my ankle one day.

Adjusting the Couch to 5K Training for my Treadmill

Just like any new piece of equipment, the treadmill needs to be broken in, it took Sandie a few goes to get used to the feel of it, even just getting used to the speed and size of the belt, she had to start off slower than she would normally run outdoors.

Sandie decided that she would make some adjustments to her Couch to 5K training plan that would help her get used to the different speed and incline settings on the treadmill, and because the Couch to 5K training can be done using either distance or time, it was quite easy to adjust the training plan for her new treadmill.

The best place for my Treadmill

It took Sandie a few goes at getting the treadmill setup in the right place; it pays to think carefully about where you will put your new running machine as you will need to take certain precautions to ensure that you don’t damage your floor or disturb anyone that might live beneath you.

Treadmill Mats are a great way to minimize the damage to your floor, if you have carpet it will stop the treadmill from making permanent indentations in your carpet, and if you have a timber floor it will also prevent any damage to your floor.

Sandie had recently re-carpeted her house and was lucky enough to have some leftover scraps to put under her new treadmill, the carpet does help to keep from scratching the timber floor and not to mention that it goes with the rest of the freshly laid carpet.

If you are looking for an area to place your treadmill you may want to consider an area of your house where you can get a little privacy. The basement or garage make a good area for you to train as the tend to be cooler, it won’t block doorways or entries and you get a lot less passing traffic which is also good for your concentration.

The best place in Sandie’s house was her in garage; she has put together the following tips for anyone who is looking at setting up a treadmill in their home;

Setting up a treadmill in your home;

Once you have found the right room, you will need to consider the placement of your treadmill as you don’t want the back of the belt too close to the wall, if you happen to fall while you’re running you could find yourself trapped between the belt and the wall.

Ideally a nice open area away from any obstacles is the best place for your treadmill, and if you can have it where you get a nice breeze that’s even better such as close to an opening like a window or door, that is relly going to help in the warmer months.

Access to power and how you run your electrical cables is important as you don’t want the cables running through a high traffic area, you can just imagine all the problems that will cause.

If you like to keep entertained while training then make sure you have access to some music or a television as you may find that some form of mental stimulation may help you to pass the time.

Make sure that the treadmill power cable and any other electrical cables near the treadmill are not in a place where you could trip on them or stretched out like a tightrope.