How not to go crazy with boredom on the treadmill

Running on the treadmill in the gym - exercise terribly monotonous and sometimes even traumatic. But what if the street covered with snow, so that the only possible run - is skiing and you have scheduled for the spring of the first in the marathon of life? It is one thing - short training for short distances, but to run more than 10 km and not die of boredom while?

Unfortunately, the long running training on the track in the hall - it really is very, very boring! Personally, I'm tired after half an hour to mark time, it becomes a bit dizzy, if you suddenly decide to stop even for a second. Save only one thing - a great view out the window at the river and the embankment. To look at the TV screen, which usually hangs in front of treadmills, firstly, not very comfortable, as tired neck, and secondly, it is banal safe and suitable only for those who walk on the treadmill, rather than preparing for marathon. With neighbors on a treadmill also not particularly pobeseduesh not discuss topics of interest, and even a race not run. In general, sadness, longing!

But the marathon We need to prepareSo we offer you a few tips from the coach, which will save you from the boredom and help you achieve this goal.

Tip number 1. Eat an elephant bit by bit

The most horrible and the hardest part of running in the room - a visualization of long monotonous process. Instead of thinking about training as a single whole, break it into short lengths (eg, 25 minutes) and come up with for each of them any mode. This may be a change in speed or incline. Before embarking on a long training session, make a list, in which select their own entertainment at each time interval.

Example:

• 25 minutes. Every mile increase the pace and run with the acceleration of 30-60 seconds, and then return to its original tempo.
• 50 minutes. Focus on your inner feelings, listen to your body and mentally walk through it, tasting sensations in every inch of his body from head to toe. This will help to shift the focus of attention and distract from the monotonous run.
• 75 minutes. Every mile increase incline 2-3%. This will change the load (including the work additional muscles) and will be very helpful if the marathon will be held on a hilly terrain.

Tip number 2. Come up with an entertainment

If you do not like to run with music in the ears, but you will be a long exercise on the treadmill, try to listen to an audiobook. People often complain that did not have time to read the interesting new books, and here there is at least one and a half hours of time when your head is not busy working or home troubles. So that such training - ideal to start listening to audiobooks or podcasts.

TV over your head - it's not very convenient, but the tablet is placed on a special stand in front of your nose, perfectly cope with this problem. Only to remain vigilant so as not to fall off the track.

Tip number 3. Dilute run other exercises

For example, you need to run 20 km. Break the training into four equal parts of 5 km and after each segment take a short break, during which you can go to the toilet, to update the bottle with water, wrung out 10 times a minute, or stand in lath.

Tip number 4. Do not forget about snacking

Continuous training on the treadmill, as well as jogging in the fresh air, requires you to periodic refueling. So do not forget about their cross-country snack. Refueling - is excellent, and most importantly, fully justified and even necessary excuse to stop at least for a moment and have a snack delicious bars or a mixture of a handful of nuts and dried fruit.

Tip number 5. Break up a long jog for a few brief

This is not the best option, but if none of the above does not help, try to break up a long jog for a few brief. For example, if you need to run 30 kilometers, split into two distance training - 20 and 10 km - and run the first leg distance in the morning, and the second - in the afternoon or evening. Not quite the burden as if you ran 30 km at a time, but still at least some decision.