There are many who doubt the effectiveness of tape career training; but now that we are in full wave of cold and rain, that there are many less hours of light. Can be the perfect substitute to maintain the routine of our career training. Although it is true that running on the treadmill requires a slightly less effort than doing it on the road. As well as helping in the displacement and not presenting the irregularities of the asphalt. The fact that they are inside the gyms, the temperature (cold or heat), the wind and other climatological conditions facilitate training.
To match the conditions of the outside race inside, you should slightly increase the speed when running on the treadmill
The fact that the treadmill was a machine that elite runners began to use when they could not keep their training plan. Out seems to answer affirmatively to the question we asked in the title of this article. Tape training: Yes or no? The answer is yes, but as a complement or substitute. Effectively training on tape, yes, but taking into account. Applying a series of important issues that will allow you to faithfully reproduce your training on the street. The variables that you must enter in your tape training are:
Running on the treadmill initially requires less effort in your training, because although we do not realize it. It does not have the unevenness that we find on the street. It must include variations in the inclination of the tape. When shooting at a controlled pace, to make as much as possible race training on the asphalt. Raise the incline by a degree or two, and even alter the degrees of incline every so often to better simulate the terrain outside
As we have commented above, the fact that the tape moves automatically also favors its movement. You do not have to pull your body, the tape helps you move. His career is easier on the tape. This presents a resistance slightly less than that of the race on asphalt. Therefore, to equalize conditions, you must increase the speed slightly when you run on the treadmill comparatively when you do it on the outside. Fifteen seconds faster per kilometer would be the rhythm that best reflects its rhythm abroad.
Long and varied
The fact that we do our indoor training will cause us to breathe more than when we run outdoors. That is why our feeling of fatigue will be greater. This is coupled with the monotony of running on the site, which undoubtedly causes us a feeling of tiredness and desire to leave that will probably reduce our training time. To avoid these sensations it is basic to plan a sufficiently long training and to force ourselves to fulfill it using tricks that distract us from the bland running on tape. The best trick is to vary the intensities and inclinations.
A suitable type of training and which I usually practice consists of:
- 5 minutes of warm-up at a controlled and comfortable speed so that we keep warm and our body adjusts to the demands of our training. (5’0 ”)
- Four minutes at a controlled pace, the equivalent of our long-run rhythm (4’45 ”)
- 4 minutes at a lively pace, equivalent to marathon rhythm (4’15 ”)
- 4 minutes at the pace of long distance again. (4’50 ”)
- Each one that adjusts their rhythms according to their career times.
Repeat this cycle as many times as you need, until completing the scheduled shooting. In my case, it will normally be a couple of times more, in order to reach 40 minutes of training and finish with another 5 minutes of cooling. In the same way, the training programs prefixed by the machine itself would be valid. There are routines that simulate mountain training, of intervals with different inclinations and long runs, etc., and all of them equally effective.
To avoid the feeling of fatigue we must include variations in our routine that distract us and help us to achieve small challenges
Most of the time, the main enemy we have when we train on tape is usually the boredom and fatigue that invades us much earlier than when we run on an outside circuit where we have to go and return. Psychologically, the fact of being able to abandon the minimum feeling of fatigue, weakens us and pushes us to stop training early. To avoid this sensation we must include variations in our routine that distract our attention and help us to achieve small challenges, small objectives. Effective tricks to fight against this feeling of abandonment is to start at a relatively slow pace, warm up, and gradually increase speed in very small sections of 0.3 kilometers per hour every three minutes.
Thus, if we start to roll at a rate of 12km / h, and after heating five minutes at this speed, we begin to increase the speed at a rate of 0.3km / h every 3 minutes, we have a better chance of completing the training. In this way we will complete ten 3-minute stretches or what is the same: thirty minutes of effective race. The pursuit of a challenge helps us to complete the training and prepares us psychologically to face the challenges of a marathon. If we increase the speed every three minutes, we can run for 40 minutes (We include the initial five warming and five cooling finishes).
Both in tape training, and when we want to complete a marathon, it is important to set short-term objectives. Small increments of speed in the tape and go completing sections of 5km in a marathon. To think about running for 40 minutes on the treadmill or running 42km in a row is easier if we divide it into sections.
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