When the temperatures outside start to get not only freezing but potentially unsafe to exercise is many of those eager to workout will be taking their fitness routines indoors. Not only is it a much safer idea to hit the treadmill instead of risk the iced pavements if you've been hit with an intense bout of wintry weather but you could actually get a more effective inside as well. When the ground is slippery, you will be forced to slow down in order to not keep steady footfalls. Instead if you were to take the same run inside on a treadmill you could go faster and eliminate the possibility of tweaking, straining, or pulling a muscle as well as falling down due to poor weather conditions.

So if you are looking to get in a more intense effort, particularly a speed or uptempo workout, you are better off inside. While the treadmill may be a bit more boring than the track or the roads you will be less likely to get injured. Another point of concern with the winter weather is that your muscles will be met with much colder temperatures and that will make it harder for them to adequately warm up. This makes it even more likely for a pull if you aren't careful. So if you do plan to brave the elements you want to plan accordingly. Although your body temperature will elevate through exercise while outside you don't want to start out under clothed; it is far better to be wearing too many layers that you can then peel off as you progress.

A big misconception is that you simply can't get as good of a workout inside that you could outdoors. This is untrue as with any exercise routine it comes down to the amount of effort you put into it. The higher you can get your pulse elevated to, your lungs working, and your muscles engaged you will be burning calories and improving your cardiovascular fitness. A great workout to do on the treadmill is a progressive run in which you gradually increase the pace until you are just below a maximum effort. By the end you will have gotten in a great run, have warmed your way into a fast pace, and most importantly reduce your chances of getting an injury if the outside weather keeps you from hitting the pavement outside!

Treadmill Progressive Run:

* minutes 0-10 warm-up; keep this at a pace you would normally do an easy run at
* minutes 10-15; increase the pace by about 10 seconds per mile, the increase should feel slight and comfortable
* minutes 15-20; again increase the pace by about 10 seconds per mile, you should feel like your working but still under control
* minutes 20-25; increase the pace by at least 5 seconds or up to 10 seconds per mile, you will be working harder than your easier runs and on a level of 1 to 10 of perceived effort you want to feel about an 8
* minutes 25-30; increase the pace for the last time by between 5 and 10 seconds per mile; this will feel just under a maximum effort and work to control your form (about a nine on the perceived effort scale)
* minutes 30-35 cool-down; slow the pace back down to a little slower than your warm-up pace and allow your body to recover

To best equate any treadmill workout to the same amount of effort outside you want to put the incline at 1.5 percent grade. Because inside you won't be working against any air resistance, by increasing the grade this amount you will make the pace on the treadmill be that of what it would be outdoors. It is very important to both warm-up and cool-down as the warm-up will get your muscles ready to work their full range of motion and will give you a better workout and the cool-down will help flush out that lactic acid and aide in your recovery!