How to get the best out of a treadmill session

Another edition of the Ask Coach Parry podcast, I’m Brad Brown, great to be with you. Lindsey Parry joins us too, great question in from Nisha Padayachee. Nisha is saying she’s a mom, she’s also a novice runner and together with safety concerns, she has limited time to run outdoors. She’s restricted her week day training to ‘dreadmill’ runs, as she calls them and her weekend long distance road running. She wants to know, can you advice on a training plan that sadly would include the bulk of the training on a treadmill?