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Run Indoors: Top 5 Reasons to Run on a Treadmill BY MARTY MUNSON Marty Munson is a USAT Level 1 triathlon coach. Her writing has appeared in Health, Prevention, Marie Claire, Shape.com and RealAge.com. Find more triathlon tips and strategies from her and other experts in the field at trieverything.net. YOU CAN DO FANTASY WORKOUTS: "If you want a 3-mile hill in New York City, good luck," Cane says. "But you can run one on a treadmill. You can simulate anything you want to, so it's a great way to train for an out-oftown race with challenging terrain, or just to change things up." Cane has been known to do long, steady treadmill training on a slight (2- to 3-percent grade) incline the whole way. "I can slow things down and still get the same metabolic challenge while reducing the impact," he says. A FORGIVING SURFACE: "A lot of runners train on dirt if their body is aching," says Jonathan Cane, president and head coach of City Coach Multisport in New York City. "That's usually a good idea, but an uneven surface can exacerbate problems if you don't have great foot mechanics." With a treadmill you get a flat and forgiving surface, so it's great when you're experiencing aches and pains. 18 RUNNER’S WORLD
THE CHANCE TO CHECK YOUR FORM: What you can't do on the road, you can do in front of a mirror: watch yourself. "Many runners have no idea what they look like, and watching yourself increases your awareness and gives you a greater kinesthetic sense," Cane says. If you're plodding or not lifting your knees, this is a great time to notice that and experiment with ways to change it. A MENTAL CHALLENGE: Slogging through the miles without any change in scenery (except maybe the person next to you in the gym) can be mind-numbing. It's great mental training—especially useful for long, tough races—learning how to suck it up and deal with it. If zoning out just isn't your style, then keep yourself busy. Try, for instance, to get your heart rate to the top of zone two or three and then see what you have to do to bring it back down again. See how many times you can bring it up and down in 20 minutes while running on the treadmill. SAFETY: Cars, inattentive people, the wrong side of town—the treadmill leaves you blissfully free of all of those hazards. "I usually like my athletes to 'tune in' to their workouts as opposed to distracting themselves, but once in a while it's nice to set the treadmill and just run," Cane says. If you tend to slow down as your run goes on, treadmill training can help you correct that. "Slow down too much and you'll be like George Jetson flying off the back." WINTER EDITION, 2018 19
Page 1 and 2: VANQUISH THE ELEMENTS • THE PERFE
Page 3 and 4: WARMUP WINTER EDITION 2018 CONTENTS
Page 5 and 6: FROM THE EDITOR Dave Willey Editor
Page 7 and 8: During the work week, sometimes bot
Page 9 and 10: Boston’s runners are a hardy bunc
Page 11 and 12: HOW CAN WE DO IT ALL AND STAY FIT W
Page 13 and 14: NUTRITION Joanna Golub Dietitian Fi
Page 15 and 16: SPICY SALMON AND NOODLE SOUP Salmon
Page 17: dark—and you don’t need to worr
Page 21 and 22: Getting outside during the winter h
Page 23 and 24: the Mohican Outdoor Center in Blair
Page 25 and 26: It's important to be aware of these
Page 27 and 28: TIPS TO SHOVEL SNOW PAIN AND INJURY
Page 29 and 30: ROCK 'N' ROLL LAS VEGAS MARATHON Wh
Page 31 and 32: WE BELIEVE Being an industry leader

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