Standard Time Blues

We "fell back" a couple of days ago, and although I really enjoy seeing a few rays of sunlight on my way to work in the morning, the early sunset is a real bummer. It really feels like winter is upon us, and for a lot of us, that means resorting to the treadmill more and more. Ugh! As most of us know, running on a treadmill is not quite like running outdoors, and not just because of the lack of scenery. Here are some tips I've picked up along the way.

1. Set the incline. Even if you usually run on flat land, you need to incline the treadmill slightly to get the same workout. 1% is sufficient. Bear in mind, though, that there is no downhill on the treadmill. This means that if you want to run hills, you're probably better served doing it outdoors; indoors you will only be using your uphill muscles, not the downhill ones.

2. Hydrate more. Generally speaking, you will get hotter running indoors than out and therefore will sweat more. I usually expect to drink about twice as much water when running on the treadmill, and I am more likely to use an electrolyte solution (more on this to come in my opus on sports drinks, still in process). Also, cool the room down as much as you can. If you have A/C great, if not open the windows and use fans, even if it feels cold when you start out.

3. Space out. There's no way to pretend that running indoors is enjoyable. My usual outdoor runs are through rolling hills or along scenic coastline. The view from the treadmills is starkly different. I find that my ability to stick with a treadmill run largely depends on my attitude at the start. Namely, if I try to run at the end of the day when I've got a million things on my mind, it is extremely difficult to tune out and get into the zone; I do much better first thing in the morning before my racing mind is awake. I also find that if I try to watch TV when I run, I feel sluggish, probably because the pace of TV is much slower than the tempo of music. To keep up the pace, I run in the morning and listen to music. Your optimal set-up might be different, but the point is that you have to factor the monotony into your run and figure out how to use the treadmill when you are least likely to suffer.

4. Be considerate. If you are running at a gym, observe some rules of good citizenship. During peak hours, limit the time you spend on any single piece of equipment; if you need to use a machine for more than 30 minutes, time your visit for off-peak hours. After your run, wipe the treadmill down; no one wants to run on a treadmill that someone else sweated all over. Finally (most people don't realize this), use a towel to wipe YOURSELF down periodically during your run; as much as we hate using sweaty equipment, it's even worse when a sweaty gym-goer shakes sweat all over an innocent bystander.

5. Let your light shine. If you can't stand running indoors and choose to head outside, be prepared for the dark. Don't forget that the sun sets quickly this time of year. Wear reflective clothing and carry a flashlight. And again, run on the LEFT side of the road so that on-coming traffic can see you and you can see them.