New Runner - tips requested for indoor winter running transition

laur357

I'm new to running, but I've found I like it and want to keep at it. My winters are dark and icy. I also don't live in a particularly safe neighborhood, so I won't run outside very often once it starts getting dark right after I leave work. Solution - run at the gym.

Should the treadmill be my primary focus (no indoor track available), or can I simulate some of my runs on an elliptical or even a bike to keep it interesting?* If so, what resistance/training program/etc. do you use?

I would like to come back in the spring running farther than I am now (currently 5-6.6k a few times a week, working to 10k, then who knows), and I don't want to backtrack too much when I can get back to regularly running outside. Also, I live in an area with some huge hills, so any recommendations for improving on that front while indoors would be great.
If this is covered in a different thread, feel free to direct me there. Most of my search results were for winter running gear and not moving indoors.


*Fun fact - one of my legs is about an inch shorter than the other, and I find this is noticeable when walking and running on a treadmill. Less so outside and on other equipment. I can still use a treadmill with no problems, my gait just feels weird.

pondee629

My plan, for what it's worth, when it's too cold and dark to run outside is to run three days a week on the treadmill and use the elliptical to warm up on weights days, alternating running and lifting days, and use the elliptical to break up the "dreadmill" boredom. But I'm new to indoor "running". So much prefer the outdoors. I really don't care for the stationary bike but may branch out to the rowing machine.

SueInAz

Play with the incline on the treadmill to help you with the hills. You should have it set to no less than .5% anyway to help simulate the road and prevent shin splints. I'd stick with the treadmill every other day for running and you could certainly throw in other equipment on the days between for cross training. I'd also highly suggest strength training.

You might want to talk to an orthopedist about your leg. There may be a shoe insert or something that can help with the shorter leg.

BrianSharpe

There are lots of runners who keep their run fitness up over winter on the treadmill. Play with the incline to simulate running on hills and, by all means, ride as cross-training (biking & running compliment each other)

Don't be surprised if you do have to dial it back a little next spring, the transition from running outside to the treadmill is easier than going back outdoors. Give yourself a little slack next spring.

Personally I'm a masochist, I run outside all year 'round. The only thing guaranteed to keep me off the road is freezing rain. If you dress for it properly the temperature is not an issue but I can understand being mindful of your own safety (even lit up like a Christmas tree I've had a few close calls with inattentive drivers)

laur357

Thanks all!

Usa9872001

Lol Brian. I am also a masochist. I did a 20 miler on a dreadmill. Ugh. One of the worst days of my life.

mygrl4meee

Hi. I too won't and don't run in the winter. I keep hours where I could run during day time hours but it's not fun for me at all.. I love the heat. I just can't run on a treadmill. I find it tough on my knees. I just don't run during the winter months. I do stay busy with taking my fitness classes.. typically when it starts to get nice I can go at least 4 miles from the start of the season and just add more miles as the summer goes on.

olymp1a

Continue your running on the treadmill and use the incline, it will help you a lot with the hills. I used to dedicate one of my treadmill runs per week to running hill intervals: I would running fast simulating I run uphill and then return the settings to flat and slow down.

I do prefer running outside but running on a treadmill is kinder to your joints so you may need a little time to transition in spring.

fattothinmum

I prefer outside now, but use treadmill when weather is bad or I have no sitter, and do bursts of incline and speed to vary it. Time passes much more slowly than outside, but I don't find it affects my outside running now that I've run a lot outside. The first time I went from inside to out was tough, but unless it's snowing heavily or icy underfoot, I'll try to keep up a couple 5k outside and maybe the odd 10k a month.