It was a misery of my own making — too many miles too fast and too much pavement left me with pain of an old injury threatening to return.

After a month of rest and physical therapy, I was ready to run into the new year. But before my PT cut me loose to roam the planet, he recommended easing back into running with a gradual build-up on the treadmill.

To me, a run on the treadmill sounds like a dose of foul-tasting medicine. But if it cures what ails me, I’ll at least give it a try.

At first, I was thrilled to run even five minutes pain free. But somewhere as I gradually worked up to 40 minutes, I began to feel like a hamster in a wheel. Just setting the speed and zoning out wasn’t working for me and I longed for the open road.

Then winter changed my mind. Bitter wind howled and snow swirled, but instead of lumbering along icy roads and fighting frostbite and hypothermia under five layers of clothing, I jogged through miles of smooth terrain comfortably dressed in a t-shirt and shorts.

I began to see treadmill running as a choice, not a sentence. And I began to see myself as in control of, not as an extension of the machine. I decided to experiment and customize workouts to fit my needs.

The treadmill can’t duplicate running conditions on trails or road, but it can be a valuable training tool. In some ways, the treadmill is superior to outdoor running because it allows you to focus on speed, pace or form without the variables of weather or terrain.

Standard plans incorporate three types of training for running improvement — long steady runs for endurance, faster intervals for speed and tempo runs for form and stamina. All three can be accomplished on the treadmill. You’ll find plenty of workouts online or in print or get creative and build your own.

My immediate goal has been to extend my running time gradually and to focus on good form while coming back from injury. One of my weekly workouts is an easy run increasing overall running time by five minutes each week.

A progression run is also a good endurance run for the treadmill. Start at an easy pace and bump up the speed every few minutes until you top out at marathon or half marathon pace or run a pyramid that increases to race pace, then goes back to base over the course of the run.

There are a number of interval training options on the treadmill. It’s easy to choose hill repeat or time interval segment ready-made programs or control your own. The advantage to hill repeats on the treadmill is that you don’t have the leg-pounding descents in between uphill segments. And treadmills keep you honest. You’ll stay on pace throughout the workout.

Runner’s World suggests Sitcom Tempo Run for the treadmill. Tune in your favorite show. Run hard during the program, then jog the commercials. Or arrange your playlist with a couple of up-tempo tunes followed by a slower ballad for your recovery.

Nothing beats the outdoors for variety and scenery, but some treadmills are equipped with digital displays and integrated technology that gives you the experience of running in exotic locales or popular races complete with elevation changes. There are also apps available to take the boredom out of the treadmill with motivational coaching and gaming.

Of course, no treadmill can replace the glint of morning sun on your face, the scent of your neighbor’s newly mown lawn, the feel of soft trail underfoot. And if you plan to race, you’ll want to prepare your body for running on real ground.

Upcoming events

Saturdays, 8 a.m.: Up’N’Running Group Run, Valencia. Any level of runner or walker welcome, also spring marathon and half marathon training groups. 724-898-2525 or www.runpa.com

Wednesdays, 6 p.m.: Mojo Running & Multisport Group Run, Cranberry Township. All levels welcome. 724-772-2808 or www.mojorunningpittsburgh.com

Feb. 24, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles around North Park Lake with perks for each distance. 412-490-0881 or www.lightspeed-racing.com

March 3, 9 a.m.: PREP4PITT-2 Spring Break Eight(0.5), Fredonia. Run 8.5 rolling miles in Fredonia and surrounding area. Post-race music. 724-301-6775 or races@mctrails.net

March 4, 8:45 a.m.: Mill Creek Classic Half Marathon, Youngstown, OH. Scenic course through Mill Creek Metro Park. Also 5k starting at 9 A.M. 330-727-6070 or ytownrunners.org

March 10, 11 a.m.: Sixth Annual Ellport Borough Community Winter Wonderland 5k, Ellport. Scenic 5k starts at Community Center. 724-758-2506 or bonnherb@yahoo.com.

March 11, 9 a.m.: Team Cassie Spring Fling 10 Mile, 5k and 1 Mile Walk, McDonald. 724-986-2188

March 14, 9 a.m.: Fourth Annual Pi Day 5k, Oil City. Starts at Oil City High School, runners and walkers welcome. 814-758-0848 or kharriett@mail.ocasd.org

March 17, 7:30 a.m.: Shamrock Shuffle Half Marathon, Harmony. Challenging course. Register online at http://www.active.com/harmony-pa/running/distance-running-races/the-shamrock-shuffle-2017?int= or joella@zoominternet.net

March 17, 9 a.m.: Primary Health Network Charitable Foundation Shamrock ‘N’ Run 5k, Sharpsville. Costume contest, entry includes t-shirt and breakfast. kserna@primary-health.net

March 17, 9 a.m.: St. Patrick’s Distance Festival, Erie. Choice of 5k or 10k starting at Presque Isle’s Rotary Pavilion. Erierunners.club

March 17, 10 a.m.: Shamrock Shuffle 5k, Harmony. Also 1-Mile start at 11 A.M. http://www.active.com/harmony-pa/running/distance-running-races/the-shamrock-shuffle-2017?int= or joella@zoominternet.net

March 17, 10 a.m.: Larry Winschel St. Paddy’s Day Run, South Park. Greater Pittsburgh Road Runners event with choice of 1 mile, 2.25 miles or 4 miles. 412-561-0768

March 17, 10 a.m.: Warren YMCA Cabin Fever Lucky 4 Miler and Fun Walk, Warren. Starts at Warren County YMCA. chris@warrenymca.org

March 24, 9 a.m.: Mammoth Beer Mile and 5k, Greensburg. Beer mile starts at 11 a.m. www.mammothbeermile.com

Race results

Resolving to Run 5k, Feb. 3: Dean Banko, 1st Overall M, 19:12; Sarah Donley, 1st Overall W, 24:13; Mitch Radella, 2nd 50-59 M, 23:06; 1st 19 & Under W, 26:52

Chilly Cheeks 5 Mile, Jan. 27: Jac Cokley, 1st Overall M, 29:09; Christine Potsubay, 1st Overall W, 33:24; Dan Hilt, 1st 40-49 M, 31:23; Bobby Dicks, 1st 19 & Under M, 33:32; Charles MartinChavana, 1st 30-39 M, 34:16; Amy Javens, 1st 40-49 W, 34:24; Josh Potkanowicz, 1st 20-29 M, 34:55; Wyatt Troup, 2nd 19 & Under M, 35:08; Carl Kondrach, 2nd 40-49 M, 35:09; Ava Dzurenda, 1st 19 & Under W, 35:23; Anthony Santoro, 3rd 19 & Under M, 35:27; Tim Hertel, 3rd 40-49 M, 37:32; Christina Toth, 1st 30-39 W, 38:40; Dave Suber, 1st 60-69 M, 38:41; Jenna Evans, 2nd 30-39 W, 38:49; Rebecca Gellner, 3rd 30-39 W, 39:18; Elise Hilton, 2nd 19 & Under W, 40:13; Joseph Knott, 2nd 30-39 M, 40:18; Cherrie Cindric, 2nd 40-49 W, 40:36; Eric Wilson, 3rd 30-39 M, 41:45; Brandon Domagalsk, 2nd 20-29 M, 41:53; Mark Olyarnik, 1st 50-59 M, 41:55; Rod Brest, 1st 70+ M, 42:09; Larry Koval, 2nd 70+ M, 42:24; Abby Geiger, 3rd 19 & Under W, 42:40; Ashley Reasey, 1st 20-29 W, 42:56; Jennifer Riggle, 2nd 20-29 W, 43:08; Rebecca Howell, 3rd 40-49 W, 43:29; Mike Desantis, 2nd 50-59 M, 43:42; Charles MartinChavana, 3rd 20-29 M, 44:03; Cindy Suber, 1st 50-59 W, 44:54; Paul Brewer, 3rd 50-59 M, 44:57; Sandy Staudt, 2nd 50-59 W, 45:31; Renee Bodden, 1st 60-69 W, 46:10; Natalie Styer, 3rd 20-29 W, 48:10; Joyce Rust, 1st 70+ W, 48:51; Paul Johnson, 3rd 70+ M, 49:01; Desiree Davis, 3rd 50-59 W, 49:12; Kathy Shoaf, 2nd 70+ W, 52:04; Kathy Jones, 2nd 60-69 W, 53:57; Art Sperring, 3rd 60-69 M, 56:12; Mary Lou Safran, 3rd 70+ W, 1:06:57; Beth Hepfner, 3rd 60-69 W, 1:28:18; Derek Hoffman, 37:59; James Willaman, 38:55; Mick Quen, 40:08; Sara Donley, 40:31; David Wolf, 42:49; Amanda Grexa, 42:52; Joseph Walter, 42:52; Paige Tabor, 42:56; Krista Borton, 42:57; Leah Buchan, 43:14; Bret Trotta, 43:20; Jesica Troup, 43:33; Joseph Walter, 43:40; Joseph Walter, 44:16; Joseph Walters. 44:17; Patrick Myers, 44:34; Patrick Myers, 45:03; Meghan Kifer, 45:03; Ricky Gay, 45:08; Patrick Myers, 45:39; Frank Gargiulo, 46:00; Vanessa Bayless, 47:12; Kim Cook, 47:12; Deanna Nocera, 47:13; Shelly Miller, 47:14; Alta Roqueplot, 47:23; Kristy Elliott, 47:39; Rachel Algoe, 47:44; Dodie Mercer, 47:47; Amanda Wilhelm, 48:34; Dan Sahli, 2nd 60-69 M, 48:37; Kelly Walburn, 48:45; Leanna Frey, 48:58; Keenan Klett, 48:59; Garth Bunnel, 49:42; Amy Lehman, 49:46; Kristen Funelli, 50:13; Kelsey Lorence, 50:40; Frank Gargiulo, 50:50; Chad Troup, 51:38; Holly Miller, 51:51; Lisa Jamison, 51:23; Jenna Kifer, 52:18; Molly Campbell, 52:24; Stephanie Savino, 52:58; Alisa McRoberts, 53:06; Kristen Amick, 53:07; Jen Dilla, 53:13; Bella Snyder, 53:16; Beth Santimauro, 53:19; Jake Bennefield, 53:30; Amanda Esmond, 54:33; Jody Styer, 55:19; Donnee Huffer, 55:22; Autumn Quen, 56:09; Art Sperring, 56:12; Amanda Deloe, 57:19; Tressa Snyder, 58:26; Eric Ulrich, 58:59; Detra Pivirotto, 59:07; Laura Chevalier, 59:53; Debra Kuminkoski, 1:00:18; Melvin Thompson, 1:02:31; George Bartholomew, 1:02:32; Leslie Cove, 1:02:50; Art Sperring, 1:05:54; Nicole Carmichael, 1:07:25; Rob Kawecki, 1:11:51; Charles MartinChavana, 1:14:35; Marcia Cunningham, 1:16:32; Deborah Wilson, 1:24:06; Sherman Merritt, 1:28:18

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle