Finding suitable care for your children while you complete a track workout can be extremely difficult. Completing a pre- daylight distance run before leaving for work can be unsafe. Running outdoors in snow, sleet, or freezing rain can ruin a tempo run and possibly cause injury. The demands of family and career along with meeting health and safety needs make using a treadmill an excellent training option for most runners. Getting in a quality track workout on an indoor track can be an excellent option for a select few, but most technical indoor tracks are not commonly available for public use. Most fitness centers and health clubs are fully equipped with treadmills. In addition, a runner may benefit greatly by purchasing a treadmill for personal use at home. Whether a runner is training for a track race or a marathon, the treadmill can be an asset to his or her fitness routine.

Treadmills are a common fixture in most gyms. Any fitness center usually has multiple treadmills available for members to use. Operating a treadmill is simple even though the control panel may appear daunting. A quick study of the control panel should adequately inform an individual of the basic operation of the machine. Most treadmills will operate within a range of 1 to 10 miles per hour and will incline up to a ten to twelve percent grade. Added features of heart rate monitors, calorie counters, lap-counters, and cushioned bases are often included in treadmills. A workout on a gym treadmill may consist of anything from interval training to steady-state runs. Having a water bottle handy during runs is allowed and recommended in most clubs. Training on a facility treadmill can be an excellent way to incorporate other forms of cardiovascular exercise during one workout. Going straight from a "spin" class right to a treadmill run can enhance conditioning. A runner should take care to abide by the gym's rules for the amount of time spent on cardio equipment.

A treadmill can be a welcome addition to a runner's home fitness equipment. Many of the latest models fold up for easy storage in a home. The average cost of treadmills ranges from $500 to $2,500. Remember, you get what you pay for. Purchasing a used treadmill can be an affordable way to get a high-end model. Don't try to skimp on quality if you weigh more than 250 pounds or are a serious runner. Heavyweight users, higher speeds, and inclines put additional stress on a treadmill motor.

Anything from detailed interval workouts to long slow distance runs can be performed on a personal treadmill. Every type of fuel product necessary for your training can be at an arm's reach while treadmill training at home. For the competitive runner with small children, a treadmill can be a necessity. Childcare can be provided by the creative user during a workout as long as one is prepared for a few unplanned interruptions. Special thought should be made to ensure the safety of small children around a treadmill. Children should never be left unattended around a treadmill.

Using a treadmill is a logical addition to a runner's fitness regimen. Working out on a gym treadmill can give a more comfortable training option for the weather weary runner. An at home treadmill can give a full-time worker the flexibility to run safely during the short daylight hours of winter. Whether the focus is on staying fit or competitive running, a treadmill is a suitable alternative when getting outside for a run is just not an option.

Treadmill Workout Tips

Always incline the treadmill 1% or 2% before running (helps simulate actual ground running).

Do not alter your normal running form.

Warm up for ten minutes at a jogging pace before beginning any manual or designed workout. Cool down at least five minutes at a jogging or walking pace after finishing the workout.

Warm up for five minutes at a slower pace if you are going to do a steady state run.

Do not push yourself to complete exhaustion. The loss of coordination may cause a serious fall.

Do not spend too much time at high elevations (4% and more) during workouts. You may put too much stress on the lower leg tendons and muscles.

Avoid the higher speeds (8 mph and faster) unless you have experience and excellent fitness. There is no margin for stride error at high speeds. A fall at high speeds would be serious.

Sample Workouts

Warm up for ten minutes at a comfortable conversation pace. Set the treadmill speed 1.5 mph faster than warm-up speed for five minutes. Rest for two minutes. Repeat five times. Cool down for five minutes.

Warm up for ten minutes at a comfortable conversation pace. Set the treadmill speed 2.5 mph faster than warm-up speed for one minute. Rest for three minutes. Repeat eight times. Cool down for five minutes.

Alisa Harvey is the 2007 USATF Masters Athlete of the Year. She is a four-time winner of the Army Ten Miler. Harvey is the World Record holder of the Indoor Masters Mile. She is a personal running coach. Visit her Web site at www.alisaharvey.com.