This time of year, it seems like spring is so close yet so far. If you’re a runner like me, you spend the snowy months waiting for spring running weather. But sometimes in the midst of the cold, the treadmill is the next best alternative. These essential treadmill workouts and post-run snacks will keep you occupied until the spring sunshine.
Pacing
Here are some basic pacing benchmarks to help gauge your running speed:
Base pace: Slightly uncomfortable tempo, you’d be able to maintain for 20-30 minutes, not easy but not too strenuous
Push pace: Faster, more uncomfortable than base pace, would be able to maintain for 10-15 min
Max pace: All out effort, sprinting as fast as you can
Speed workout
0:01-5:00 warmup
5:01-10:00 base pace
10:01-13:00 push pace
13:01-15:00 max pace
15:01-18:00 push pace
18:01-20:00 base pace
20:01-30:00 repeat 10:01-20:00
30:01-35:00 max pace
35:01-40:00 cool down
Super speedy snack: Nuts N’ More peanut butter
A speedy workout deserves an equally speedy, tasty snack. Spread a dollop of this high-protein, dessert-like peanut butter on fruit, a waffle, or just a spoonful for a quick, refueling snack.
Hills workout
0:01-5:00 warmup
5:01-10:00 base pace
10:01-13:00 push pace + 2% incline
13:01-15:00 base pace
15:01-18:00 push pace + 4% incline
18:01-20:00 base pace
20:01-23:00 push pace + 6% incline
23:01-25:00 base pace
25:01-28:00 max pace + 4% incline
28:01-30:00 base pace
30:01-33:00 max pace + 2% incline
33:01-35:00 base pace
35:01-40:00 cool down
Incredible incline eats: Smoothie bowl
After some serious hills, nothing cools you down more than a refreshing smoothie. Follow the golden rule of smoothies with these components:
-Frozen fruits + veggies
-Liquid base (milk, juice, coconut water)
-Thickener (nut butter, chia seeds, oats)
-Flavor boost (dates, cinnamon, vanilla)
-Nutrition boost (protein powder, flax seeds)
-Toppings (granola, fruit)
Endurance workout
0:01-5:00 warmup
5:01-20:00 push pace
20:01-25:00 base pace
25:01-40:00 push pace + 2% incline
40:01-45:00 base pace
45:01-60:00 push pace + 2% incline
60:01-65:00 cool down
Long-run nutrition: Pancakes
There’s never a better time for pancakes than after a long run. Try some nourishing, easy, banana oat pancakes that can be modified for any add-ins. This base is the perfect canvas for pancake creativity: 1 banana, 1 egg, and 1 /2 cup blended oats. Then add in any flavorings, fruits, chocolate chips, nuts, and all those photogenic toppings.
Don’t wait for the weather to clear up to start your spring running! Hop on the treadmill with one of these workouts and post-run snacks, and you’ll be running like a pro in no time.