It's beginning to look a lot like . . . winter. There are endless days of frigid temperatures, bitter winds, ice-slicked roads and snow-packed trails. Add the limited daylight hours, and the motivation to get outside for a run starts to slip away. There are those who train outdoors no matter how dreadful the conditions. But for most mortals, treadmills are a welcome alternative to bundling up and facing the elements.

Treadmills also offer a variety of benefits, most importantly, safety. This includes safety from running alone in the dark, from the slippery streets and sidewalks, and from the traffic that can't see us. Treadmills also offer more effective training once winter releases it's fury upon us. Tempo runs and speed work are not as effective when done on slippery surfaces. Variety in your training is one of the keys to improving performance, and the treadmill offers a convenient and consistent venue for a variety of workouts. Effective use of the treadmill can help jump start your training when the weather won't cooperate, and pays off in improved fitness for that early season race.

Here are a few suggestions for making the most of your treadmill training, including a few sample training sessions. Be sure to start every session with a good warm-up and end each session with at least a 5- minute cool-down. Since the moving belt is doing some of the work for you, set the incline at 1 percent to correlate running outside. Also, be courteous to others when using a treadmill at your club or gym. Adhere to the stated time limits when others are waiting, and always clean up the machine when you are finished.

Treadmill Workouts
Easy Run: Cover the display with a towel and increase the speed or incline only when you feel yourself starting to "outrun" the treadmill.

Hill Repeats: Set the treadmill on a 6 perecent incline and 30 seconds per mile slower than your 10K race-pace. Run 1 minute then rest 1 minute. Run up to 12 hill repeats. This is a great session to do with your training partner as you can use the same treadmill and alternate repeat efforts.

Tempo Run: Set the treadmill to your 10K pace or slightly slower and run 1-2 miles at a steady tempo. Follow with a 3-5 minute recovery and repeat the tempo interval.

Long Climb: Start at a pace that is about 1 minute per mile slower than your 10K pace and an incline of 1.0 percent. Increase the incline every 3-5 minutes for 20-30 minutes, then either cool-down or run easy for 5 minutes and repeat.

The Random Run: Running on a treadmill can never replace the beauty or freedom found when running outdoors. However, you can vary your training as much as you allow your mind to open up to the possibilities. Keep your mind entertained by varying the speed and incline at random - throw in a few hills or fartlek efforts, or reduce the incline to simulate a downhill section.

In addition to these sample workouts, the treadmill offers a great opportunity to run with friends, regardless of different levels of ability. On a treadmill, nobody gets dropped and ends up running alone. If you can get side-by-side treadmills at the health club, you can break up the monotony by talking or by taking turns to decide the next interval.

Another way to spice things up on the treadmill is to use that Walkman or iPod that you shouldn't be wearing when running outside. Without the distractions of cars, cyclists, or other pedestrians, you are free to focus on the music.

So, next time you need to get in a good workout and Mother Nature just isn't cooperating, give the treadmill a try. The weather is always nice, the surface is smooth and with a bit of creativity, you can reap huge benefits from indoor training.