Spice Up Your Treadmill Training
Monday, Jan 9, 2012
Your New Year's resolution is in place to start running for healthy exercise, lose weight, and/or to train for a 5K race this spring. Since it is cold, dreary, and slippery outside, you are doing your running on the treadmill at the Y. You have been running on the treadmill for a week now, and your are remembering how boring it can become after about ten minutes. If you read while running to keep you entertained, it just slows you down.
What to do? You don't want to give up on your resolution, especially so soon.
You need some workouts with a plan of action that will make the time pass more quickly, keep you mentally active, and provide a greater fitness boost than your present repetitive workout. I'll give you two workouts to try this week, and two more next week.
The first workout could be called the "Pace Booster." Warm up for six minutes by alternating 30 seconds jogging with 30 seconds walking. Then increase you speed slightly, and again alternate running for 30 seconds and then walking for 30 seconds for another six minutes. Continue this 30/30 ratio, increasing your speed slightly with each run segment. When you reach a six minute segment that really pushes your conditioning, you may reverse the order until you do your initial warm-up segment which will be your cool-down. Five of these segments will give you a 30 minute workout.
The second workout to try I will call the "Distance Run." For this treadmill workout start out by gradually increasing your speed until you're at a pace you can run comfortably for two minutes. Then walk for one minute. Repeat this 2:1 ration three times. Then at the same running speed run for three minutes, then walk for one minute. Repeat this three times. Then slow down the workout by two 2:1 segments, and finish with a cool-down of two 1:1 minute segments. This will give you about a 30 minute distance running speed workout.
When you are continually keeping track of your speed and time and how your cardiovascular system is reacting, you are more mentally involved with your workout, the time goes faster, and you have a more fun and satisfying run.
Try out these two treadmill workouts. I will offer you two more next week. Have fun and get excited about fulfilling your New Year's resolution.