I mentioned how runners like the cooler temperatures for running and how the outfit might add a few accessories to keep the chill out. The weather forecasters predict another very cold front for the coming week, and there may be a few runners that prefer not heading out the door if it is cold outside. There are alternatives to running outside for those runners that want to exercise in more comfort.
One alternative for indoor exercise is the treadmill. This is the same movement as running and can provide a good workout. With a good treadmill, the speed of the belt can be changed from a walking pace to a fast race pace. While the movement is the same, the difference is in the propulsion phase from the feet hitting the ground. With pavement, the runner has to push with the muscles of the legs to move forward. On a treadmill, this muscle action is absent as the belt is moving and the need to push with the legs and feet will not occur. The legs still get a good workout from moving back and forth but just not as much muscle is needed. A personal point on using a treadmill indoors is that the scenery remains the same. Outside, the scenery changes every block and offers a little variety to the run. There are some treadmills that have a video screen to show various running scenes. These treadmills are usually in the high-dollar range, and an alternative to that is to place the treadmill in front of a television with your favorite program on. One point worth mentioning is the use of the handrails on treadmills. It is okay to hang on for balance, but do not lean on them with any weight as that defeats the purpose of a workout.
Another alternative is the stationary bike for an indoor workout. There are several types of stationary bikes available. One style is similar to a regular bike you see people riding. Another style is the recumbent stationary bike, where the person sits down like in a chair and the pedals are out in front. Both use the pedal motion of a bike, and some can be programmed to offer added resistance to the pedals to simulate riding up a hill. The recumbent is the most comfortable with a sitting position. The same problem with indoor stationary bikes is the same as the treadmill: it gets boring with no change of scenery that a person sees when riding out in the country. Some have the screen in front for simulation of riding outside, and if all else fails, there is always the television set.
A third alternative is the indoor swimming pool at the Activity Center. Three different programs can be followed. The first program is to swim laps. The key to a good workout is to choose a good stroke for exercise. The crawl stroke, breaststroke, backstroke, sidestroke, and, for the advanced swimmer, the butterfly stroke are all good workouts. Floating on your back doesn’t count as a stroke. Another program is to run in waist-deep water back and forth across the pool. The resistance of the water doesn’t take long to get a good workout. The other plus is that the motion is the same as running up a hill. The third program is to sign up for a water aerobics class and have some company to work out with. And the San Marcos River is a constant 72 degrees. On cold days, the river actually feels warm. Just have warm clothes to put on after you get out of the water. Swimming upstream is a good workout, and if you are fortunate, you might see a fish swim by during your workout.
Another alternative workout is the use of resistance exercises. The most common is with weights, but cables are also good. While it is not the aerobic conditioning that running, biking, and swimming provide, it is more aerobic than most people think. After a set of squats, most people are breathing heavily. The key to lifting weights for running is that you are using a program designed for running and not bodybuilding or powerlifting. Running uses the hamstring muscle in the back of the thigh, and doing a few exercises for the quadriceps on the front of the thigh helps balance the strength. Toe raises are always a good exercise. A variety of the toe raise with the knees bent works the soleus muscle under the major gastrocnemius muscle in the calf. It is recommended to elevate the toes about four inches, so on the down motion the heel is lower and provides a good stretch for the calf muscle. Stretching the calf is a common practice before a run but also bend the knee and stretch the soleus.
It does not make a difference in the program you choose, but it beats sitting on a couch and not exercising.
