Wednesday, January 28, 2009
Simple injury prevention tip 6...Treadmill running
Today, here in central Indiana we received 9 inches of new snow. This is great to look at and for skiing. Alas, here in central Indiana we don't have any ski slopes nearby. Running outside is going to difficult and will drive most of us to the dreaded treadmill. I decided that I would remind everybody of some common treadmill running/walking mistakes which can lead to injury. This is especially true if you don't run on a treadmill often. There is a tendency when running on the treadmill, to run the same pace for the entire run. This doesn't happen when running outside. We are constantly varying our pace for wind, curbs, terrain and stop lights. Another common mistake is to run an entire workout on an incline. It is very rare to find a 5 mile uphill at 5% incline. Furthermore, when running on the treadmill the trail leg travels further backwards thus increasing the load on the Achilles and 1st toe. On an incline, those forces are even greater which will significantly increase the risk of injury. We advise our clients to avoid sustained inclines and vary the pace frequently during the workout. The treadmill still beats trying to run outside in poor footing.