My perspective (shared by my wife, who I assure you knows everything, haha)...
Treadmill runs shouldn't be thought of as being like outdoor runs - you have to accept the treadmill as a training tool and not a training simulator. Transitioning to the treadmill means, effectively, that you've accepted your outdoor season is over and its time to build you base fitness and get faster, stronger.
The treadmill presents the opportunity to have near total control over your run, so embrace that. Being able to control the speed and incline is the perfect opportunity to perform special runs focused on specific goals - hill work, intervals, and long distance easy runs. Do that over the winter and you'll be amazed at your improvements come spring. Some of my 'Go to' runs on the treadmill:
Warm-up is 5-10 minutes at a nice low speed (HR Zone 1-2). Speed isn't the objective here - just getting the body warmed up (I have to constantly remind myself....)
1. Interval Run: Intervals of 2 minutes hard (HR Zone 4) and 3 minutes moderate (HR Zone 3). Do as many as you want or time permits, I typically try and squeeze in at least five.
2. Hill Work: My favorite hill workout is also a ladder. Starting off at 0% and a long-run pace, increase the incline every minute (two is you're a masochist) until you reach 5%, and then work your way back down. If doing a second set, include 3-5 minutes at 0% or 1% incline to bring your heart rate down and reestablish good mechanics/rhythm.
3. Long Run: Set a speed that you're comfortable with (it may be different day-to-day) and just grind it out for whatever your workout time is that day. I do like 1% incline but ymmv. The point of the long run on a treadmill is purely about consistency - this is your chance to continually check in a ask the key running questions; "How's my posture, shoulders back, chest out, and head up?", "What is my turnover rate, is it consistent?", and the oh so important "How do I feel, is my heart rate appropriate?"
Treadmills give you the opportunity to practice for the main event - the joy of running outdoors. A winter of purposeful treadmills runs will reap incredibly improvements, I promise!
Last tip - don't get hung up on the treadmill pace. They're a pain to get calibrated and rarely stay that way for long. Just focus on perceived effort, your heart rate, and your turnover. The distance is what it is - inaccurate and unimportant!
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