PUBLISHED 11/20/2006
A classic case of too much, too soon. "Just as you shouldn't do a long run on the road after only training on trails, you shouldn't jump on a treadmill and start piling on the miles," says Jay Dicharry, director of the SPEED Performance Clinic, an athletic testing and research lab at the University of Virginia, Charlottesville. While the treadmill's cushioned surface generally helps prevent injuries, the additional stability required to land on a moving belt changes the muscles used throughout your stride, which can lead to soreness. It's best to start with 30 to 40 minutes and add 10 minutes per workout.
Speed can also contribute to post-treadmill soreness. "When you start to fatigue on the road, you naturally slow down, even if it's just a second or two," says Dicharry. "But on a treadmill, you're locked into a pace, and as you tire, you start to overstride in order to maintain speed." Overstriding-when the foot lands ahead of your center of gravity-puts more stress on the joints, requiring your muscles to work harder. "If you notice that you're striking more on your heel or that your trunk is rotating more than normal, you're likely overstriding," says Dicharry. To correct it, reduce your speed or increase your stride rate and consider keeping your intervals at 5-K race pace or slower. "You're more likely to overstride when you're really pushing the pace," he says.
By winter's end, Lundstrom had gained several benefits from doing time on the treadmill. "It was nice to take a break from the conditions outside," he says. And battling boredom made him mentally stronger. "Boston was easier on my head compared to runs on the treadmill." It worked for his training, too: Lundstrom clocked 2:19 and qualified for the Olympic Trials.
