Treadmill kills excuses for not running

There are a million excuses for not running: It’s too hot. It’s too cold. “Lost” is coming on. The baby-sitter canceled.

Remarkably, there’s one antidote to all those excuses — a treadmill.

Treadmill running is something of an acquired taste, but it has some avid fans. One of the most enthusiastic is Bret Spottke, a certified personal trainer who developed an entire Web site (www.treadmill-tips.com) and blog devoted to the whys and hows of purchasing and using a treadmill.

Spottke lives in Chanhassen, Minn., where year-round outdoor running is best left to sled dogs and the occasional Yeti.

“There’s four to five months here when you don’t want to be running outside,” he said, “and a treadmill offers more tangible benefits and results than any other piece of exercise equipment.”

Running on a treadmill takes some adjustment, Spottke warns. “It’s foreign at first. The machine is setting the pace, and you have to adapt.”

After a few sessions, it will seem more natural. Running in the middle of the belt instead of up front against the console offers a smoother ride.

Once you’re comfortable on the treadmill, most units can be programmed for specific workouts, simulating rolling hills or a gradual ascent and descent. For the more visually inclined, videos or DVDs can provide a structured workout.

The “Runervals” series of tapes and DVDs runs the gamut from a 45-minute beginner workout with walking intervals to an advanced “Cheetah Fast” version. There’s also a hill-climbing workout that uses the incline feature of the treadmill, providing local runners with a way to train for hilly courses without leaving Galveston County.

Many runners refer to it as the “dreadmill” because of the boredom factor. Spottke sees that as a minor issue, especially with interactive consoles, iPods and handy entertainment. “It helps to be distracted,” he said, “but the bottom line is commitment. How long you can do it depends entirely on how motivated someone is.”

UTMB medical student Pouya Afshar understands that commitment. He has run four marathons in the last two years, training almost exclusively on the treadmill. He finished each under 3:20, including a 3:14 at the San Diego Rock and Roll Marathon.

Spottke cautions that, without evaluating your wants and needs, you can “end up with a $1,500 clothes hanger.” He suggests setting a realistic budget, deciding on fitness objectives and checking for essential options. His list of must-have, bare-minimum options includes an EKG heart rate control, six preprogrammed workouts, a top speed of 10 mph, 2 horsepower motor and a 2-ply treadbelt.

Used treadmills are readily available; last week there were 535 on eBay. Spottke advises not to buy one that’s more than 5 years old, and to never pay more than 50 percent of the original price.

And, once you get it home, Spottke advises setting up a schedule for the first month. “You’ll have more success sticking to your workout.”

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The racing calendar

7 a.m. Dec. 10 — Sunmart Texas Trail Endurance 50K/50 Mile, Huntsville State Park. Information at www.rogersoler.com.

3 p.m. Dec. 11 — Chevron Downtown YMCA Jingle Bell 5 Mile Run and 3 Mile Family Walk, 1600 Louisiana, Houston. Information at www.jinglebell run.org.

8 a.m. Jan. 8 — Rockets Run 5K and 2 Mile Walk, starts at the Toyota Center in downtown Houston. Information at www.rockets.com or (713) 758-7453.

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Bernice Torregrossa is The Daily News’ running columnist. You can e-mail her at bernice92(at)aol.com.