The Treadmill Episode! -Listener Q and A

In this episode we are joined by special guest Chris Galaty to talk about the joys of treadmill training and answer listener questions about training on the treadmill (#dreadmill). You will learn about pace conversion, stride length, the 1% rule, mental training and more! See how you and the treadmill can become BFFs!

Since Angie and I don’t own a treadmill and do 99% of our running outside we decided to bring Coach Chris Galaty on the podcast to help us answer these listener questions about treadmill training.

Chris Galaty -a RRCA certified running coach, a sub 3 hour marathoner and accomplished triathlete. When he lived in Bangladesh he trained for 4 marathons and half Ironman triathlon exclusively on the treadmill. He works one-on-one with runners through our MTA Coaching Services.

  1. You don’t need to run at 1% incline to simulate outdoor running. According to this runner’s world article, there is no science to back up this rule. The originally notion was that a 1% incline would simulate the wind displacement of running outside (as your body cuts through the outside air). But, if you are running less than an 8 minute mile there is not enough air displacement to matter in a measurable way.
  2. Treadmill speed might not match the speed on your GPS watch. So, if your online MPH to pace conversion doesn’t seem quite right it’s because treadmills are not perfect in their calibration. Coach Chris uses the speed on the treadmill as a basic guide but ultimately goes by his perceived effort.
  3. Researchers have found that there is little bio-mechanical difference between running on a treadmill and running outside.
    There does appear to be higher stride frequency and reduced impact on the body -which are positives for a runner.
  4. If you keep bumping into the front of the treadmill then you probably need to speed it up.
    Since the calibration could be off, you might be used to running faster than the speed on the dashboard indicates.
  5. Training on a treadmill is better than an indoor track
    because on an indoor track you are making many turns (probably in a single direction) which over time can be hard on the body.
  6. A slick way to do interval training is to use two treadmills side by side! Chris would workout at a gym where he could use two treadmills -one he could set fast and the other slow. Then he’d bounce from treadmill to treadmill for his tempo and recovery runs. This was more efficient than adjusting the settings every time.
  7. You should welcome the monotony of treadmill running. We know the treadmill can be boring but remember, a key part of marathon training is developing mental discipline.

Thanks again to our wonderful MTA Members for sending in the great questions used in this episode!

Also Mentioned In This Episode . . .

OMbra -the first running bra that combines heart rate and breathing to get a deeper, more accurate, and personalized view of your body. Let your body be your coach with OMbra. Visit omsignal.com and use the code MTA20 to get 20% off.

Matrix Fitness Treadmills -Right now, you can save up to $400 on treadmills, bikes or ellipticals from Matrix Fitness plus we’ll ship it for free. We stand behind our products with a 100% satisfaction guarantee. Head over to www.johnsonfit.com/matrix to see the lineup and change the way you think about home fitness.

Thanks again to our special guest Chris Galaty for helping us with this episode. Read Chris’ story here.

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

Go to Source

Interview with Gretchen Rubin -How to Make Time for Running through Knowing Yourself Better

The month of February is often a time when many New Year’s resolutions end up abandoned by the wayside. And this can be a major happiness stumbling block if you had high hopes for accomplishing certain goals this year. This episode can help you gain new insight and motivation to continue pursuing your running and fitness goals. And to help us dive deeper into this subject we were excited to welcome back Gretchen Rubin.

Gretchen is the author of multiple New York Times bestselling books like The Happiness Project, and Better Than Before. Her books have been so helpful and I consider her my personal happiness guru. I know you will enjoy this interview as we talk about some key productivity tips for busy people who want to pursue marathon training!

Questions you will hear discussed . . .

  1. Why is it so hard to make time for certain habits (like running) when we know they’ll end up making us happy?
  2. We all know people who are very gung ho about training if they’re signed up for a marathon and then the rest of the year they slide back into not running at all. How can people look beyond the finish line to focus on making exercise a habit for life?
  3. You written about the Strategy of Convenience. Can you explain this strategy and how it would help with something like making time for regular exercise?
  4. Another concept that I thought was very helpful to removing barriers to exercise was un-pairing. Talk about what this means and how un-pairing can be used to remove excuses.
  5. Is the idea of “finding balance” overrated?
  6. You’re working on a new book that dives deeper into the Four Tendencies which you talked about in Better Than Before (upholder, obligor, questioner, and rebel). For those who aren’t familiar with the Four Tendencies, what are they?
  7. How can people maximize their productivity and get things done with their natural tendency in mind?

Also Mentioned in This Episode

The Happier With Gretchen Rubin Podcast.

The Four Tendencies Quiz -find out if you are an upholder, obliger, questioner, or rebel.

The Role of the Elliptical Machine in Marathon Training. Read my post here.

Health IQ -The only place where runners can get lower rates on life insurance from A+ carriers.

Sun Basket -makes it easy to cook delicious seasonal, nutritious meals in your own kitchen—in just 30 minutes or less. Get organic, non-GMO ingredients from the best farms and fishermen, sent directly to your door! You can choose from Paleo, Gluten-Free, and Vegetarian options, created by an award-winning chef and approved by nutritionists. Use our link and the first three meals are free.

About Angie Spencer

Angie is a registered nurse and running coach who empowers new runners to conquer the marathon, run faster, and take their health and fitness to the next level. Join the Academy

Go to Source

Interview with Tina Muir -How She Fulfilled Her Ultimate Running Goal

In this podcast episode we talk with fellow podcaster and elite runner Tina Muir who last year fulfilled a lifelong dream of representing Great Britain at the World Half Marathon Championships.

You will hear Tina relate the ups and downs of accomplishing that dream, how she deals with negative thinking during the marathon and her down-to-earth thoughts on building self-confidence.

The year 2016 was epic for elite runner Tina Muir. She was able to fulfill what she describes as “my ultimate running goal, the only hard set running goal I ever had”.

Though she was originally told she didn’t make the cut, Great Britain called her one week before the Half Marathon Championships and asked her to be on the team.

She finished as the 3rd Brit (out of 5) and 49th overall with a time of 1:15:12. She proudly represented her country with a smile that lasted 21.1 kilometers.

What We Learned About Tina from This Conversation

  • Tina and her husband Steve had a running themed wedding.
  • She has switched from gels to Generation Ucan.
  • She ran 2:36:39 at the California International Marathon in 2016.
  • She wrote names on her fueling bottles to dedicate miles to people.
  • She can eat a tub of frosting and not feel sick.
  • We were at the New Orleans Rock ‘n’ Roll Marathon at the same time and didn’t know it!
  • The first time she broke tape in a race she was unsure about what to do with her hands.

What You Can Learn About Marathon Training from This Conversation

  • Even elite runners deal with negative thoughts in the marathon. Have a plan beforehand to combat this. Come to your race prepared with mantras, a playlist, and positive messages written somewhere on your body. It sounds silly but it works!
  • Getting passed can be discouraging when you’re feeling tired so pace yourself well from the beginning of the race.
  • Doing a month of speed work before you officially start your marathon training cycle will help you get faster. But be sure to rest and taper appropriately!
  • As Tina said, “Let your body tell you what it’s ready for” on race day. Sometimes a PR might not be in you on that particular day. This is why Angie believes in having layered goals.

Also Mentioned In This Episode . . .

Links for Tina Muir Blog | Run to the Top podcast | Twitter

Generation Ucan -the fueling source that we use at all our marathons. Allows you to keep your blood sugar stable and burn fat. Use the promo code MTATINA to save 15%.

Sun Basket -makes it easy to cook delicious seasonal, nutritious meals in your own kitchen—in just 30 minutes or less. Get organic, non-GMO ingredients from the best farms and fishermen, sent directly to your door! You can choose from Paleo, Gluten-Free, and Vegetarian options, created by an award-winning chef and approved by nutritionists. Use our link and the first three meals are free.

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

Go to Source