Dr. Jack Daniels: Utilizing The Treadmill To Help Prepare For Boston

[Editor’s Note:  The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]

By Dr. Jack Daniels

Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.

Running Posture Checklist

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By Nikki Reiter

This is what your body should be doing from head to toe when running:

Head

  • Staying stable, face relaxed
  • Staring at the horizon

Ask A Coach: Should I Reduce My Stride Length?

Question: Jack Daniels has done some studies on premier runners and found their stride rate to be 180+ strides a minute. Is this for a particular distance race such as half and full marathons or is this for all distances from 5K and up?

I am training for a half marathon and my stride rate is at 160 strides a minute.  Should I try to reduce my stride length to achieve a higher stride rate or should I stay where I am and try something different?