Category Archives: Running

Identifying Energy Expenditures and finding Balance in Your Life

vaseHow many Vases do you have?

Vases can add beauty to your life. A vase with fresh flowers can brighten a room, lift a spirit. Some vases come to us bearing special meaning or sentimental value.

Then there are vases that have a tiny hole in the bottom, so no matter how much water you put in them, it is never enough.
You can venture to guess where I am headed with this. How many vases with holes in the bottom do you have in your life, and do you know when to stop trying to fill them up before you get dried out? How do you find balance on just how much of your water to give to each vase?

Water is your energy. Vases symbolize work, tasks, training, races, friends, family, and school, among many other things. Basically, anything that takes your energy is a vase.

Look at your life. What vases brighten your day, lift your spirit, support and enhance your life? What vases require energy, that you give and then more is demanded each time, or worse yet, it is never enough? These vases drain you. They do not enhance your life. Identifying these differences can help you to find and realign balance in your life.

Some examples below to just get you thinking, but not all inclusive:

Work. Big deadlines, short staffed. You work through lunch, and extra hours. Are you appreciated and rewarded or is this now expected and/or more extra time demanded?

Races/Training. Do you enjoy training, find yourself happy, energized relishing race day? Are you over training, racing too much, or training for something that is just too big to fit in your life (this is a hard one to realize, you may have the physical ability, but not the time required to train/race)?

Friends. Do they bring joy, laughter and support to your life? Do they demand so much attention that they demand more and more attention and enough, is never enough?

Once you identify your vases. You have to make an important decision on the ones with holes. How much water (energy) are you willing to give so you do not dry out (exhaust) yourself? This can be a difficult decision. Sometimes it takes a lot of evaluation on what you need for balance in your life. It can also cause negative reactions as you pull back your energy and things/people around you adjust. Just remember in the end, you are doing this for a happier, more balanced life.

Be Healthy, Train Smart, Have Fun
Coach Kristie

*This article was originally published and can be seen at http://www.prsfit.com

Perfectionism and the Athlete

perfectionismThe Webster’s Dictionary defines a perfectionist as: someone who will not accept or be content with anything less than perfection.

Perfectionists tend to have unrealistically high expectations about themselves, others and life in general. They also become acutely aware and over concerned with tiny flaws and mistakes in themselves, others, and achievements. Using so much energy to focus on what’s wrong and discounting what is right. Perfectionism leads those to believe nothing is ever good enough.

Perfectionism is a HUGE common denominator in low self-esteem and drives people to the point of chronic stress, exhaustion, and burnout. Imagine a perfectionist who is an athlete.

Perfectionism and racing/training can be a volatile combination. Here are some tips that can help a perfectionist to recognize and shift to a more positive and productive way of thinking:

o The idea that races and accomplishments are a measure of self-worth, has to be let go. Think long and hard about this. People in someone’s life accept and love them not because they have a full medal rack on their wall, raced a certain distance, raced within a certain finish time, but for their love and wisdom. Accomplishments are not “who” you are but rather “what you have done”. Focus on “who” you are, not “what you have done”.

o Don’t blow up negatives and harp on them continuously. Perfectionists tend to selectively ignore the positives and dwell on negatives, no matter how small and insignificant, at the end of the day, think about the positives. Perfectionists tend to even create negative situations out of positive because they dwell in the negative so much they don’t know how to react or behave in a positive environment. Don’t negate a positive. For example “I had a great run, but it wasn’t at the pace I wanted”. Positive leads to positive and positive breeds positive. The same goes for negativity.

o Think about goals. Are they realistic? Are you reaching for the stars in another galaxy? Are you determined to do a race distance that you don’t have the time or ability to train for? Determined to finish in an amount of time that is a huge stretch even given perfect race and training conditions? Is your goal realistic? Set yourself up for success, not failure, by setting goals you can achieve.

o Do something every day you enjoy. Plain and simple. Perfectionists tend to be self-denying. If external goals and everyday life experience expectations are so high that there is no pleasure or enjoyment, allow time for fun. Do not seek out the negative, seek out the positive. HAVE FUN.

o In racing and training is it “win/finish in a time/PR/place high at all costs” or do you allow yourself to have fun? A popular quote comes to mind “The journey is more important than the destination”.

o Focusing on “keeping up with the Joneses” and not focusing on and celebrating your own improvements and successes can cause someone to lose sight of the positive in their training and accomplishments. This leads to unhappiness, and often times in training/racing burnout and injury.

Perfectionism, when identified, can be overcome. It takes a change in how someone views themselves, and others, but it can be overcome. More severe situations may take the assistance of a counselor or therapist.

If you see the perfectionist trait in yourself, take a moment and reflect. See how you can turn it around and find the positives and success in yourself, others, racing, training, and life in general. Don’t set yourself and others up for failure, but instead, focus on the positives. Allow yourself to be happy. That, is success.

Be Healthy, Train Smart, Have Fun
Coach Kristie

*This article was originally published and can be found on http://www.prsfit.com

Do you have a backup plan?

Stuff happens. Slipping and falling or unexpected surgery, these are just a couple examples of situations that may make an athlete have to come to an unexpected and sudden stop in training. How, as an athlete, do you adjust mentally and physically to this?

Now is the time to focus on the positive, and refocus your energy. The sudden stop has been described as post-race blues on steroids. You do not want to go down a potential downward spiral that will be very difficult to battle up from.

Here are some ideas of some things you can do to help you refocus (or distract) and remain positive:

• Hone in on proper nutrition

• Sleep

• Read some good books

• Watch a movie

• Get caught up on past seasons of The Walking Dead (or other shows you have always wanted to see)

• Take up a new hobby. Coach Christina swears by knitting

• Get a massage

• If physically capable, embrace, and practice Yoga.

• Meditate

These are just some ideas to get the wheels turning in your head for backup.

Plan for it, have a backup plan in place so you can embrace the sudden stop if the unexpected happens.

What if this happens and you have signed up for a race you can no longer do? Contact the Race Director, ask for deferral. You never know until you ask. Many races are becoming more open to this, but don’t expect it, most do not. Some races now offer “race cancellation insurance” for a small fee $5-$7. You can purchase insurance that will offer you a registration refund and/or guaranteed deferral in the event of the unexpected prevents you from racing.

If the inevitable happens and you can’t defer or get a referral, write it off in your head. It’s a race, a medal, and a t-shirt. There will be others. Easier said than done, but if you accept that, you will make your “time off” easier to bear.

Start looking forward to and get excited for your “come back”.

I say this a lot: If you don’t plan for it, it will happen. If you do plan, it won’t. One can only hope.

One this is for certain, if you take care of yourself, you will come back from your sudden stop stronger than ever before.

So, all this being said…what is your backup plan?

Be Healthy, Train Smart, Have Fun

Coach Kristie

I wrote this 3 weeks ago, little did I know (as I post this) I would be day 6 into mandatory rest due to unexpected surgery. Now…I practice what I preach.

This post can be seen in it’s original form: http://prsfit.com/articles/have-a-backup-plan/

Rock N Roll Las Vegas 1/2 Marathon Race Recap- Part 2 of 2 – The Race

My office job’s busiest week of the year is always the week of the Rock N Roll Las Vegas race. The week is so busy and packed I never have time to think of anything but meeting deadlines, getting things updated. This year was no different.

My Coaching clients were also busy, some tapering for this race, others racing in other parts of the country, some training, all doing so well…kept busy keeping tabs on them. I’m a lucky Coach to have some pretty amazing athletes.

Bottom line what all that means is every year when Rock N Roll Las Vegas comes around, it sneaks up on me. I never have time to think about it, get nervous. It’s just…here. I was lucky enough to be able to work with my Coach and the great folks of Altra Zero Drop Footwear at the expo. I had a blast meeting and greeting people.

As a virtual Coach, sometimes you may never get to meet a client in person. I was lucky to meet one of mine, Lori, who flew in for the race. We have become fast friends and seeing her in person was a great plus to the whole weekend. It was nice to meet so many PRS Fit Teammates and IRC members who were in town for the race. Meeting everyone really added a lot of energy to the event.

team

Anyone who knows me knows I can talk to a fence post, at length. I know no stranger. However, on race day I completely change. I become a bit of a hermit. I try to avoid social media, don’t really talk to anyone, I just slip into a zone. I laid down for a nap, I slept, hard. I woke up with a start, to my house shaking. To say the winds were howling was an understatement. All that was missing was a crazy woman on a bike outside my window and a dog named Toto. I thought to myself, I survived the merge of 2011! I can run in this! Wonder if I could hook up a sail? No?

I dressed, putting on my game face. Downed my Generation UCAN and hopped in the truck. Having “connections” my husband was able to drop me right at the corrals. I am very lucky to be able to do this.

I hopped in what my son calls the “Runner’s Bathroom” and headed to the corrals. I had time to spare. I usually get a little, well, a lot twitchy at this point. I get very internal. I sit off to the side and just people watch. Walking toward the corral I saw, sitting on the curb a familiar neon shirt. I snuck up behind Lori and plopped down on the curb next to her. This kept the twitchiness away. I still was not nervous.

They called us to the corrals. I hugged Lori. We shared “good luck”. I saw off to the side the PF Chang’s Dragon entering the corral. Was so happy to see it, another client, Teri, was one of those carrying the dragon. I was able to give her a good luck high five before the start.

They started condensing the corrals and we moved forward for the anthem. Don’t know who was singing because I didn’t hear a word…not one. My heart went into my throat and started pounding in my ears. Nerves hit like nothing I have ever had before. I had had a sprained ankle, I had been sick as a dog, the winds were howling, how on earth was I going to pull this off???? In my head I heard my friends, the entire coaching staff of PRS scream at me: “SETTLE!” (inside story), and I did, just that….
I was in corral 2. In 2009 I started in corral 55 (if I remember correctly). I have come a long way. I had crib notes on my hand from talking to Coach times to meet in order to reach my goal. I looked at them one last time and took a deep breath. The gun went off and away we went.

The first three miles always are the worst. Always. I’m no spring chicken and it takes a while for me to warm up. At mile 3 I looked at my notes on my hand, 2 seconds ahead. Good to go. Mile 6, 30 seconds behind but feeling good and fluid.
Mile 7 my body said “ aaand we’re done here”. Excuse me??? I’m barely ½ ways there?! I don’t think so! I did a quick body check. Nothing sore, legs strong, body relaxed. I was tired, very tired. I was mentally prepared for this after being sick for so long. This is when the fight began. I argued with myself from that point on, yelling in my head to suck it up. I was nailing my times. Nailing them, even while stopping at each water station and walking a little at each, I was ahead of the game. I was struggling, but I was truckin’.

Somewhere around Mile 8 I heard my name yelled (confirmed later it was who I thought, thanks Joe!) that voice yelling my name gave me that extra energy to push through. Mile 10 I had a 5k to go, I was in the home stretch, I was going to do this! I turned the corner and slammed into the wall. Not that wall, but a wall that Mother Nature decided would be a fun one to throw into the mix. 30+ mph head winds.

I came to a dead stop. The wind pushed me and several other runners backwards. I looked in front of me for someone tall to draft behind…no one to be found. That’s usually pretty easy since I am 5 foot nothing.

Game change. My brain and I had a discussion. Don’t push through the wind, push between gusts. I tried running, but would literally get pushed backwards and/or sideways. My average pace was slipping, fast. I did a quick calculation; Goal 1 was out the window. Goal 2, a PR (personal record), was still doable. I would have to fight the winds, but I would do it, or die trying (figuratively speaking).

Mile 11. Ow. My body was crashing. Fighting fatigue and the wind was taking everything out of me. Mile 12. I was spent. I was walking, a lot, feverishly checking my pace and time. I would NOT lose a PR, I would NOT. I fought with myself to quit walking, the winds kicked up, I kept pushing. I have never fought this hard in a race, ever.

Then I saw it, the finish line. I looked at my watch…I had an iron clad PR, how much of one, was up to me. I kicked it up and gave it all I had left to the finish. I did it, with nothing left in the tank. A solid 4 minute PR. A medic grabbed me by the shoulders “You good?” she said. I smiled “I’m gold”.

I walked through the finish shoot, keeping moving so my body wouldn’t lock up. Refueled. Relaxed. I was reflecting on all the positive changes from the race from last year. It was a huge difference. In my opinion I saw no flaws this year. It went very smoothly.

Then I saw them. The tears started flowing. Since 2009 when I first started running this race, my husband and son have greeted me at the finish. For this, I am truly grateful. They were there….and yes I repeated “I’m gold”.

RNRFinish

Special thanks to:

Coach Jeff for helping me add yet another PR to my resume.

Coach Jeff, PRS Fit teammate Jorge, and Lori’s husband Anthony, who all fought the crowds and were there at the finish to support us.

My sponsor Coolibar. It has truly been an honor to be a Coolibar athlete this racing season.

PRS Fit Sponsors: Altra Zero Drop Footwear, Zensah, Raw Elements, Polar, DeSoto, 1BandID, Swim Spray, Generation UCAN, Rudy Project, injinji, KT Tape

Rock N Roll Las Vegas 1/2 Marathon Race Recap – Part 1 of 2- Getting to the Start

Ever step off a step or a curb and realize there was no step?  No curb? All your bones go crashing into each other until your teeth rattle? 

I was walking with my son and did just that. We were looking for Halloween decorations.  I stepped off what I thought was a curb and all my bones just crashed into each other.  We both had a giggle and went along our way to a pumpkin patch. By the time we left the pumpkin patch my left foot just, hurt.  Had I stepped on something? 

The next morning I got up to run, I went 2 steps and my foot said…not on your life pal. WHAT?! My Coach brain kicked in…I got on the bike.  Play it safe.  Later in the day I had a talk with my Coach (Coach Jeff of PRS Fit Nation, who I also work for) and we both pretty much confirmed my suspicion…not only did my bones crash together, but I managed a minor ankle sprain.  That put me on the sidelines of running for two weeks.  It was the end of October.  Race day was quickly approaching Dec 2nd.

sprain

Rehabbed the ankle.  Came out of the gate strong.  Had a week of killer, and I mean, killer training runs.  Hit them out of the park.  I was on fire.  Until one day, it was my throat that was on fire.  A quick inspection and it was obvious I had strep.  Went to the doctor for him to not only confirm I had strep, but also to add that I had a double ear infection, and sinus infection.   Hard core antibiotics, decongestants and steroids were prescribed.   I was hit by a truck for a little over 2 weeks.   The medicine drained me, dehydrated me.  It was a struggle to get up every day.  I was tired, exhausted.  I slowly started feeling better.  Slowly, very slowly.

Bang, another strong week where I nailed workouts.  Tons of energy.  95% of my training is indoors on a treadmill.  I am testament that it can be done.  Being a Mom, if I didn’t have a treadmill…I wouldn’t be able to run, plain and simple.  I had a few flukes where my husband’s crazy schedule allowed for some outdoor runs.  They were great.  I was not just meeting them, but exceeding them….and it came, again…the sinus infection that would NOT go away.  Back on antibiotics I went…just a little over a week before race time.  Then I got this LOVELY stomach bug the weekend before the race where I spent more time hugging the porcelain god than my husband. I was SO sick.  Could NOT keep anything down, my diet became desperate.  The only thing I was able to keep down after 48 hours was saltine crackers, ginger ale, and chicken & stars broth. 

puke

There is nothing like having a sprained ankle and never ending sickness right before your “A” race? Right?

To be Continued-

Protein Without the Powder

How much protein should an athlete should take in per day?  I get asked this question, a lot.  Rule of thumb for an adult endurance athlete is .6 to .7g per pound of body weight.  For example, an endurance athlete that is 150lbs would need approximately 90g to 105g of protein intake each day to allow the body to recover and become stronger.

Athletes reducing meat consumption and those with a vegetarian or vegan diet have a challenge in finding non-meat protein packed options.  Many resort to the abundance of protein supplement powders on the market.  Some athletes try to eat their nutrients in whole foods limiting and/or avoiding supplements.

Listed here are some protein packed Vegetables and Fruits

Vegetables:

Soy: 19g per cup.

Artichoke:  4.2g per cup, cooked.

Beans:  Black-eyed, kidney, lima, navy, and pinto- 14g per cup

Black beans- 15.2g per cup.

Broccoli- 4.6g per cup, cooked.

Cauliflower- 3g per cup

Corn- 5g per cup

Spinach- 6g drained (frozen/canned), or 5.3g cooked, per cup

Sweet potato- 5g per potato, don’t remove the skin- that drops it to 3g

Fruits:  

Avocado:  4g  per cup

Banana:  3.89g

Coconut:  3.33g per cup

Concord grapes:  2g per cup

Going nutty trying to find protein?  Brazil nuts pack the most protein bang at 23.4g!  Walnuts 15.23g.

I hope these give you an idea for some other protein options.  Planning your meals ahead will help you to make sure you are getting the protein you need.

Be Healthy, Train Smart, Have Fun

Coach Kristie

*this post was originally published and can be found on the PRSFit Nation blog

 

 

Marathon Preparation Tips

A marathon is not only a physical feat, but a mental one. The best way to have a great race is not just to train, but to prepare.

  • Train within your ability. There are a numerous training plans available.  Find one that fits you.  Don’t be afraid to consult with a Coach.  No matter your ability, it never hurts to have a professional help you along the way.
  • Train at race time. Plan your long runs the same time and same day of the week as your race. Your body has a memory and will learn to run the distance at that time.
  • Experiment. Try energy gels, sports drinks, try it all. Get it down to a science and find out what works for you.  Train with what sports drink and energy gels will be provided at the aid stations on the race course. If while experimenting you find they do not work for you, plan a way to carry your own.
  • Train for the course. If it is a hilly course, don’t do all your training on flat surfaces. Even better if you can train on the actual race course.
  • 18 Mile training runs will drive you batty. Ask anyone. 17 miles, 19 miles, even 22 miles, no problem.  18 will drive you bonkers.  Just accept it, tackle it and run 18.1 if you have to.
  • Have a dress rehearsal. On a training run wear what you plan to wear in the race, fuel and hydrate like you plan to race day. If something isn’t right, you’ll have time to make changes before race day.
  • You will go crazy. There will be a time when your training tapers down that you will experience what has been called: Taper Madness, Taper Crazies, or Taper Tantrums.  Whatever you call it, all your nervous pent up energy will make you a little looney and edgy to say the least. Having a good friend to talk to will really help during this time.
  • Carb load does not equal a car load of food. While experimenting, you should have figured out your best meal for the night before a long run.  Eat what you know is tried and true the night before the race. You do not want to be searching for a porta potty on the race course like a heat seeking missile.
  • It’s code.  Call it superstition, or an unwritten rule, NEVER wear the race shirt in the race.
  • Relax. Race day you know what to do. You’ve trained, experimented, prepared. So relax and enjoy the marathon. When you’ve finished put on that race shirt, slap a 26.2 sticker on your car, and wear your medal with pride. You ARE a marathoner.

 

*This artical was originally published and can be seen in Health Your Way Online Magazine

 

Break a Sweat Without Breaking the Bank – Build a Home Gym

Having a gym membership can have major benefits.  A variety of equipment, group classes, and the ability to meet up with friends are all nice perks.  Then there is reality. Gym hours many not work with your schedule, expensive membership fees, location, weather, young children in the home, are all just a sampling of reasons why a gym may not be the best option.

You can go out and spend a fortune to set up a home gym.  You may even have the space in a dedicated room. But there are a few key pieces of exercise equipment/accessories that you can get to economically start your own home gym and not take up a lot of space.

You- That’s right, you.  Body weight exercises (push-ups, planks, for example) don’t require any equipment.

Resistance Bands- With or without handles these are an inexpensive accessory that you can use perform a variety of exercises.

Dumbbells- Start off by just getting a couple of weights. No need to get a full set, I guarantee you don’t use ALL weights.  Adjustable dumbbells that can adjust to different weights are compact in size, but can be expensive ($150-$500) unless you plan on using them a lot, spare the expense.

Yoga Mat- There is no need to go all out and get a designer version, you can get one easily for under $10.

Exercise/Stability Ball- Be prepared to replace it more often if you go with an inexpensive one.

Foam Roller- Every athlete or individual who exercises often needs to have one of these. Keep in mind, just as the exercise/stability ball, cheaper versions will wear out and need to be replaced more often.

BOSU- A little more expensive than a stability ball, a BOSU has a multitude of exercises and can also be used as a substitute in many exercises for an exercise/stability ball.

Trainer- Many people have a bike sitting around somewhere that may or not be used regularly.  An inexpensive trainer can turn that bike into an instant spin bike.

Keep in mind things you already have in your home can be used. Stairs, chairs, and coffee tables. Think outside of the box.  It’s always fun to get shiny new things but don’t forget to check yard sales, garage sales, eBay, discount websites, second hand stores, etc. you can always find exercise equipment and/or accessories at less than bargain prices.

People ask me often what I have in my home gym.  Here you go:  Treadmill, trainer, yoga mat, exercise/stability ball, BOSU, dumbbells (5lb, 10lb, 40lb), weighted jump rope, pull up bar, resistance bands, and a speed vest (weight vest).

We all can’t get to a gym. It’s about being able to do what you can, not what you cannot do. So look at your workouts and see what equipment you need to essentially complete those from home and start building your home gym.  Remember, you don’t have to break the bank, to break a sweat.

Be Healthy, Train Smart, Have Fun

Coach Kristie

You can also view this post on the PRSFit Nation Blog

 

The Importance of Building Base

When participating in sports in High School and College, one thing I remember for certain was the first practices of a season were all about conditioning, the building blocks of endurance.  Base.

After a strong base was built there was a shift to strength and drill. Form and technique drills, one after the other.  If there was a weakness you better believe that it was discovered, identified, drilled, drilled, and drilled some more.

Not until all the foundation and building blocks were put down, were practice (scrimmages) games/matches introduced.  As an athlete this was understood, and expected.

This process was followed in every sport, every season, with every athlete.  No matter if it was a new athlete or one returning to the team.  Base, strength, drills, and then practice games/matches.

Running and Triathlon are no different. With each training season, every athlete should allow themselves a base building period.  All too often there is an urgent need to go fast right away.  Time should be allowed to build a nice strong base.  Once a strong foundation (base) is laid, strength (intervals, tempo runs, etc.) can then be introduced.

It’s the building blocks that make an athlete stronger and faster.  An athlete has to be really good at going slow, before they can go fast.

Be Healthy, Train Smart, Have Fun

Coach Kristie

You can also find this post on the PRSFit Nation blog

 

 

 

 

Treadmill Maintenance Tips

Treadmill- n.- 1. a device with an endless belt on which a person walks or runs in place. 2. my baby, my therapy, my escape.

Having a treadmill in the home makes it very convenient to run at any time.  Treadmills, like any other piece of equipment need to have preventative maintenance performed on a regular basis.

A general rule of thumb is to perform this maintenance around every 3 months or 150 miles, or as stated in the owner’s manual.  Please do take the time to read your owner’s manual.  No two treadmills are alike. The owner’s manual is a great source of information on how to properly use and maintain your treadmill, thus extending the life.  I do recommend that if you are going to make the investment of buying a treadmill, do buy the extended warranty.  Motors, decks, belts, and electronic components can get expensive quick without a warranty.  You may be better off purchasing a new treadmill when all those begin wearing down.  The cost will be about the same.  I speak from experience.

Not just during preventative maintenance, but in general, keep your treadmill clean.  Dust, dirt, and grime, not just use, are main culprits of wear and tear.   Keep it dusted, floors and areas around (and under) it clean.

Have it plugged into a surge protector.  Treadmills are full of electronic components sensitive to power surges. Some recommend that the treadmill is plugged into a dedicated circuit. This is mainly for commercial level treadmills, but also some sophisticated home models.

Here is a preventative maintenance checklist including some helpful tips:  Note-  perform maintenance with the treadmill unplugged.

  • Clean floors around, beside, and under the treadmill prior to performing maintenance. Why? Some debris and dust will be scattered onto the treadmill while you are cleaning floors (especially if vacuuming).
  • Wipe the body, display, and arms down.  Pay attention to any recommendations by the manufacturer about what you can and cannot use to clean it with. I typically use a damp cloth or cleansing wipe.
  • Check under the hood.  With the treadmill off and/or unplugged, take off the motor panel. Remove dust, and pet hair.  Be careful of all the components and wires.  Use a gentle touch.  I use a vacuum attachment to get in tight areas.  You can also use compressed air (like one used to spray a computer keyboard) to dust the components.
  • Check motor belts for fraying.  Check for loose or rubbed wires.
  • Lubricate the belt.  You need it well lubricated between the belt and the deck.  A worn belt will wear down the deck. Replace the belt based upon manufacturer guidelines, never wait too long. A worn belt will damage the deck.  You will prolong the life of the deck if you maintain the belt properly.  I use a kit that you put under the belt. It reaches from one side of the belt to the other.  You slip it under the belt and turn the treadmill on, evenly lubricates. NOTE: Some treadmills DO NOT require lubrication, read your owner’s manual to see if yours requires lubrication or not.
  • Clean the belt.  Most lubrication kits come with a cleaning kit, or they are sold separately.  Check manufacturer recommendations in your owner’s manual.
  • As mentioned before, replace the belt in a timely manner. The deck also will need to be replaced from time to time.  Check your owner’s manual for recommendations.  I use my treadmill a lot.  I was able to replace my belt with a commercial belt to prolong the life of the belt.  Not all treadmills are capable of this, but it is something to consider if you plan on logging major miles.

Warning signs maintenance needed:

  • Little pieces of what looks like cotton around the treadmill.  The belt is breaking down and needs to be replaced.
  • Loud humming or clicking from the motor (and no signs of rubbing belts).  Motor may be going.  My particular model’s motor will begin to change color as a warning sign when the motor is going, however the loud humming gave it away first.
  • The belt is “off center” and/or begins to rub.  It is out of alignment and or may need tension adjusted.
  • Burning smell.  Your treadmill is working hard.  Check the belt and/or deck.
  • Loud squeak or whine.  The drive belt (like on a car) may be going, it will get louder with increased speed.
  • Won’t turn, or intermittent. Can be a lot of reasons, but the brushes in the motor may be going.  Typically the motor will wear out before the brushes.
  • Again, read your owner’s manual.  It will also give you signs to watch out for when maintenance is needed.

The manufacturer of my treadmill has videos and even a customer service line that will help walk you through step by step, repairs, replacements, and maintenance. Free of charge.  Check with the manufacturer of your treadmill to see if any maintenance assistance or step by step tips are provided.

Anyone who knows me knows my treadmill is my baby, and I am accident prone.  I don’t trust myself with major replacements so I have a very reliable treadmill technician who takes care of my major repairs and replacements.  He also takes the time to give me tips and advice on how to better maintain my treadmill.  He was the one who suggested getting a commercial belt due to the high mileage I put on mine. Treadmill repair specialists are a great resource and they love sharing knowledge.  Get to know one.

I hope you find these tips helpful.  I learned a lot by trial by error with my treadmills.  I wish I had some advice on maintenance a long time ago.  I successfully killed off my first treadmill due to improper maintenance.  My other is still going strong and has well over 2000 miles on it.

Always feel free to contact me if you have any questions.

Be Healthy, Train Smart, Have Fun

Coach Kristie

 

Special mention- Chris of “The Treadmill Guy” in Henderson, NV.  He is my go to for all treadmill repairs. He was my sounding board while I wrote this blog post.  He has been patient and taught me how to take proper care of my treadmill. Thank you!