Hi CNC readers! I’m Hillary, a.k.a. the nut that writes the blog Nutrition Nut on the Run. As you’re probably aware, Miss Tina (and Mal!) is recently an accomplished marathoner, and has since caught the race bug as she just announced her full race schedule for the month of March. Running is just one of the many things Tina and I have in common – aside from our extreme love for sweets, iced coffee, breakfast and baking.
With four races around the corner, Tina’s not letting the frigid Boston weather prevent her from training around the clock. As an avid runner myself (training for half-marathon #4), I wanted to share a few of my tips for successful indoor training and maintaining your exercise motivation.
1. Walk into the gym with a plan.
After a long day at school or work, it can be tempting to rush your workout in order to get home to relax. Going to the gym without the intention of having a structured workout can often send you home feeling a bit unsatisfied. When you’re pressed for time – or even if you have all day – I recommend planning out your workout before getting into action. Set a time or mileage goal and stick to it! Try scribbling your workout on a note card and place it on your machine to remind you to keep moving.
2. Learn to love the ‘mill.
As any addicted runner would say, nothing compares to running al fresco. I used to do the majority of my running outdoors and saved the dreadmill for my lazy days. Things are different now! Over the past year, I’ve learned to love the ‘mill. I think it significantly contributed to my recent PR, as it’s a great tool for increasing your speed. To me, running on the treadmill takes a lot more mental effort than it does physical effort. Try to keep your iPod stocked with an array of tunes and switch up your treadmill routine. Need ideas? Try a couple of my most recent runs: 5-mile tempo or go the distance with intervals.
3. Don’t fear the iron.
Another thing that Tina and I have in common is our love for BodyPump. Running mile after mile will certainly create a strong pair of legs; though, I’ve learned that adding light weight training into your routine will create a lean ‘n’ mean racing machine. If your gym doesn’t offer BodyPump (or a similar class), do not worry. Look no further… you can find great strength training workouts right here on CNC!
4. Value variety.
Cross-training is vital for any running plan. My current training schedule has me doing something other than running at least 2x/week. I, personally, think cycling is an excellent way to build leg strength while giving your body a break from the impact of the road. I also enjoy the relaxation and added flexibility from1-2 yoga classes each week. Switching up your activities keeps both your mind and muscles happy. What’s your favorite way to cross-train?
5. Accept rest days.
Many of us exercise enthusiasts fear rest days; though, there is no need to feel guilty about revitalizing days away from the gym. Training day in and day out takes a lot from an individual physically and mentally. With all my training schedules, I “schedule in” 1 day off per week. Not only do I do so to prevent injury and allow my body to recuperate from any strenuous exercise… I do it to recharge my mind. And when an unexpected rest day(s) arises – from illness, injury… life – keep your chin up!
6. Utilize social media motivation.
I love nothing more than having a heart to heart with a friend on a long, early morning run. However, when exercising at the gym, I like to do my thing solo. As a busy student, I need to be efficient with my time, so I like to get straight to business with my workout that I’ve planned beforehand (Tip #1). I’ll admit, training solo can get old fast and it’s easy to let your motivation die. A few months ago, I joined DailyMile to track my training and share my athletic accomplishments with strangers and friends alike. The virtual support and encouragement is incredibly inspiring. I definitely encourage any/all of you runners and non-runners to join J
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Whether you’re training for a 5K or 26.2 mile journey, I hope you’ll take these tips along with you in your gym bag for a more effective and enjoyable sweat session.
Happy, healthy running!
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Loved this post! It got me motivated for my morning run today! I’m going outside for sure though.
Thanks for the tips!
Hmm… I think there’s a step missing there when it come to me and my “eating chocolate on the couch counts as exercise mentality”: JOIN A GYM.
Great post
Running outside is so euphoric but going to the gym gets the job done! Plus there’s fun classes to take there too. I definitely learned over the months to cross train and add strength and rest days into my workout routine. They’re the most important days!
These are fantastic tips! Thanks for a great guest post!
These are great tips! They are motivational and a great reminder to not dread the tread’, REST, and stay focused!
Thanks for sharing!
Great tips!
Great ideas….just what I need as I am getting into my own half marathon training!
Awesome post! I did one recently about befriending the treadmill as part of a running series (http://bit.ly/g9wCVX) and I love the rest of your indoor training tips, especially the one about rest days!
These are great tips! I’m going to keep them in mind when I begin my half marathon training next month.
Great guest post Hillary! I never knew that weights help make you a better runner. Thanks!
Wow that is a really cool gym – I love the huge track!
I just recently got into running so I’m not training for a marathon or anything but these are great tips to just keep healthy! Thanks for the post!
I for sure have an issue making myself take rest days. I normally balance my desire to be active with my body’s needs by scheduling and active rest day of yoga or a good walk and then if I really ever need a real off day I take it.
Great tips – the ones I need to be sure to follow are adding in strength training (I know it makes a difference but I just never make enough time for it) and honestly just getting to the gym. If I go straight to the gym after work I’m fine, but if I go home I end up wasting time and then sometimes not going to the gym. I need to just GO!
These are really great tips–especially walking into the gym with a plan!!
Thank you so much for this! While I’m relatively new to running, I DO fear rest days and worry myself with gaining weight and not being able to keep up a certain pace time. Thanks for all these tips!!
I’ve heard of a lot of people using DailyMile but I’ve been using MapMyRun which I like a lot!
Great post! I actually have fallen in love with treadmill running this winter, and am nervous to get back outside! I’m attempting my first outdoor run in months this morning (18 miles for marathon training) and am praying it goes well! Thanks for the tips
I love this post! I’m a big fan of the treadmill. I’ve trained for a few races almost solely on the treadmill and have been completely fine on race day. Being a T1 diabetic, it’s also much easier (and safer) for me to run on a treadmill, since I can easily stop and not have to worry about how to get home if I get a low blood sugar.
Great ideas! I can’t wait to check out the Daily Mile website! I’ve definitely noticed a difference since I started adding in strength training to my runs. Less injuries and less soreness after hard runs
Ahhh, I love rest days!
How many gyms really have indoor tracks like that first photo? I’ve never seen one in person but think it would be so much fun!
Some of you might be interested in a chart I made to help with my treadmill runs – just a simple conversion of mph to min/mile because my treadmill readout gives speed (such as 6.6 mph) and I like to know exactly how fast that is in terms of pace (9:05)! I find I can push myself to go much faster when the same speed is presented in pace format – but y’all are probably not as suggestible as I am. The chart is here: http://wp.me/pHYgc-iR
great post! I might be hitting the treadmill today because of this!
These tips are great! Running is my first love, but I’ve learned to appreciate and love rest days and cross-training. Yoga & cycling classes are awesome, and they help strengthen muscles for running.
Fantastic post! This is really great advice. I should print it out and keep it by my desk at work to motivate me throughout the day!
your gym is amazingly pristine!
Hey isn’t that picture of the indoor track at California State University at Chico?
Yes, it is!! Do you go to Chico State!?
No, I go to UC Santa Cruz, but I have visited Chico State before!
such an awesome rec center!
Great guest post! Thanks for sharing all this : )
p.s. that sencha tea is MY FAVE!
Great post, thanks for all these tips. I agree with you on cycling in particular. Since I started incorporating a weekly spin class into my training, it has been a lot easier to add miles to my long runs and it keeps me from losing exercise motivation at the end of the week.
As a runner who lives in the (year round) warmest part of Canada possible, I have worried that if my husband and I decide to up and move that I’ll go into complete shock as to how to deal with running in REAL winter. I’m a liiiiiiittle less worried about that now!
Great post Hilary, I’m going to bookmark it for when I start training!
Thanks for this post – I’ve been having a really tough time this winter. I just signed up for the Daily Mile – I’m very competitive so I signed up for a challenge with 50 people I don’t know! Bring it on.
Great tips! I follow the exact same ones.
Although, I wish my gym had an indoor trackp- that’d be awesome!
Great post! I wish I could love to learn the dreadmill, but I just can’t. I’m secretly thankful there’s no gym near me so I don’t have to use one :p
Those are really great tips! Over the past year, I’ve really started to love running, and I’d love to start training for some races!
Awesome post! I totally agree with you– treadmill runs are a must for building mental endurance. After months of training for my half on a treadmill the race itself FLEW by because there were so many things to entertain me!
I’m sure that running on the ‘mill is better than not running at all too~And it’s interesting that you mentioned that it’s more mental in that area. Being in one spot for a long time can be challenging! haha
great read Hillary….treadmills are great until you trip (you know!)
Perhaps my next post will be about treadmill safety
wonderful tips and thanks for sharing all your ideas!
I need to learn to love the treadmil. I really really do. I just HATE HATE HATE it!! It is SO hard for me to run on the treadmil and I much prefer the outdoors, but having 2 young boys and a hubby who works full times, sometimes ( a lot of the time) it’s really hard for me to get outside in the day light to run.
I’m training ( or, was..) for a half in June and August and haven’t ran at all the past week because I can’t get outside due to scheduling. I tried the treadmill and lasted about 30 seconds.
I need to get better at treadmill running! I do agree it helps with speed, and the only thing I like doing on treadmill is intervals with sprints because I can play around with the speed/incline level.
And I agree that strength training is so important. Don’t be afraid of lifting weights!
I’m terrible at the lifting weights… I really really need to get in the habit, but so far have just not been able to!
GREAT, great tips! I have the problem of not really ever going for variety. I definitely like my routine. But it can be so, so, so beneficial for running performance and overall health.
Thanks for this post!
excellent tips, Hillary! i can definitely vouch that off days is a valuable part of training. if my muscles don’t repair themselves, they aren’t good for anyone.
Great post. I agree it’s important to walk into the gym with a plan or have some sort of plan before you workout for that day. If not then you may not reach your potential.
It’s so hard to get used to the treadmill, but I agree that it’s definitely a great tool for speed work. Good tips!
I agree- you got to love the ‘mill! That is how I trained for my marathons and half marathons
I love the tips about falling in love with the treadmill again! Running outside is always my first choice, but it’s inevitable that there will be times when the treadmill is necessary. I like to vary my routine and do interval training…it seems to make the time go faster because you are never at the same pace for a very long time.
Great post!
Great post! I cross-train as much as I run. The one activity that I think is most important is building core strength, either by yoga, pilates and just good old fashion strength training.
Thank you for the tips!
Awesome post! Super excited to see Hillary on CNC!
Learning to love the treadmill – now that’s something I could really stand to work on!
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