Let’s face it. The truth about treadmill running is that is boring. Brain-numbing possibly. When faced with the need to run indoors, most cringe at the thought of the sheer repetition of their foot falls striking endlessly along a rubber mat rotating over and over, all the while feeling like an enlarged lab rat performing a mundane exercise for some giant in a white coat with a clip board.
However, the treadmill wouldn’t exist if a need did not. So, whether you live in an environment that restricts outdoor running, or you like to keep your workouts in the confines of the gym, you’ll know that jumping on and running is not so simple. In fact, designing a quality workout for a treadmill is as important as having a routine for your weights, a progression in the pool, or some form of challenged organization anywhere.
Thus, to get beyond the basic jogger who pumps it to 5.5 and runs forever, try these five scenarios below. The treadmill itself may have prescribed workout plans from which you can choose, but you can curtail these to fit any program or you can freelance them as you go. In any event, do something that pushes you and makes your time on the treadmill rewarding and stimulating both physically and mentally.
* All of the following sessions assume that you have adequately warmed up prior to beginning.
1. The Pyramid: Begin at an easy jog (4.0). Increase by .5 every two minutes until you reach a point that you are working at about 80% of your maximum. After that, begin to decrease the rate by .5 every two minutes until you have returned to the walking phase as your cool down. Feel free to lengthen or shorten the time periods between increments. You can, if you are extremely fit, complete multiple pyramids in succession. You can also perform this pyramid by involving hills.
2. Sprint Intervals: Much like a track workout, you will operate under extreme stress and then have relaxed recovery. Begin by walking or jogging for a minute, then increase the treadmill to a sprint level speed, which will vary from person to person. Sprint for a block of time that pushes you but does not destroy your form (normally about a minute or so) and then return to a jog or walk. Repeat this back and forth for at least twenty minutes. Variations can be done by lengthening the sprint time or resting time.
3. Hill Intervals: Using the treadmill’s hill setting, perform a workout that goes from a flat resting period of jogging to a more intense inclined run. Begin jogging with the treadmill in the complete supine position at a pace comfortable for you to run and carry on a conversation at the same time. After a minute, have the treadmill incline slightly and quicken the pace. Again, after a minute of work, recline to the flat position and easier pace. Repeat this over the course of twenty minutes. Again, variations can be done by lengthening or shortening the intervals or adding more of an incline as the workout goes.
4. Repeats: Select a short distance that you wish to cover. For example, a mile. Run the mile and note the time, then take a two minute break to walk or jog. Afterwards, raise the intensity on the treadmill and run for the same time and see how much distance you cover then. Continue to repeat that pattern until you reach your goal in terms of time or distance.
Overall, you can combine these workouts and create your own or use them as is. Anything is better than just running mindlessly to nowhere as the belt pulls your feet along. Give yourself a reason to focus and improve. Best of luck.
