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| Clearly not happy about having to be on the treadmill. |
So, in lieu of being stuck inside with minimal workout options, I decided to create a compilation of workouts (from Runner's World, Livestrong, Exercise Blogs, Friends, etc) for the dreaded treadmill to burn some fat without burning out your interest in exercise.
Hint: The key to surviving a treadmill run is being mindful. Be mindful of how your body feels. Are your neck and shoulders tight? Are your arms relaxed? Does your stride cadence sound the same as on the pavement? Are you looking down? Take note of these things and adjust accordingly.
1. Treadmill Novice: Don't run on the treadmill often? Start with this. Run/walk at an easy pace for 5 minutes, after 5 minutes, bump up the speed 0.5 mph for a minute, then back down to the original pace for 2 minutes. Next round, crank up incline by 0.5% for one minute, then back down for 2 minutes. Rinse and repeat for desired workout duration.
2. Uphill Battle: Don't have much time? Crank up the incline and start running. Warm-up with 4% incline walking at around 3.5 mph for 5 minutes. Your heart rate with jump start and tell your body its go-time. Once your warmed up, take the incline up to 5-10% and crank the speed to where you feel comfortable. It doesn't need to be fast, just as long as your legs are moving, you're not holding on and you're sweating. Run uphill for the amount of time that you have set on your incline. (Ex: incline at 8%, run for 8 minutes). Once the 8 minutes is up, bring it back down to the flat and walk until you catch your breath, and try it 2 more times. You can bang this out in less than 45 minutes.
3. Alternating: This one is from my fitness junkie best friend, Nikki. Warm-up for about 5 minutes on the flat. Crank the incline up to the max, that's right, I said it-max. Walk at the max incline for 5 minutes, bring it back down to the flat and run at your own pace for 5 minutes. Try to get 3 trials of incline and 3 trials of running. You will be done in 30 min, sweating and ready to roll on with your day.
4. TV Breeze: If you are a TV watcher then I dare you to try this. During the show, run at a normal easy to moderate pace. As soon as a commercial comes on, punch up the speed for the entire duration of the commercial break. Bring it back down to the normal easy to moderate pace for the show. Repeat for all commercial breaks.
5. Steady Rockin: I've suggested this one before and it was a suggestion from my good friend Dan. Start with a 5 minute-warm up then just cruise for 30 minutes walking at 4.5 mph at a 4-5% incline no holding on. Finish it with a 5 minute-cool down.
6. Sprints: Start this one out with a walk for 2 minutes follow it with a jog at 5.0 for one minute. After the 60 seconds, sprint at 8.0 mph for 30 seconds follow it with a jog at 5.0 for 4 minutes sprint at 8.5 for 30 seconds and so on for as long as you can survive. End with a 5 minute cool down.
7. Feelin Bold: This workout is for if you are feeling just that..Bold. Warm up for 5 minutes at a nice easy pace. After that, crank up the incline to the max and just hang out and walk there for 45 minutes at 3.5-4.5 mph. No. Holding. On. After 10 minutes, bring it to 1.0 mph and try some walking lunges for a minute.
8. Quick n' Sweaty: Start with a 5 minute warm-up. From 5 minutes to 10 minutes walk at 4.0 mph at an incline of 8.0%. From minutes 10 to 15 walk alternate 6.0 mph for 60 minutes 8.0 mph for 60 seconds at an incline of 1%. From minutes 15 to 20 walk at 4.0 mph at an incline of 8.0%. Cool down for 5 minutes.
9. Caveat: Beware. This one is last for a reason. It could kill you..or make you feel like you are dying. Warm up for 5 minutes. After the warm-up, get ready. Start with 3-800m repeats, pick a pace and stick with it the entire workout-choose wisely. Keep track by looking at your distance and run for a half mile. Recover for as long as it took you to run it. (Example: it took you 5 minutes to run it, start the clock, you have 5 minutes of rest before the next one). Do a total of 3. Next, 3-400's. Same deal, keep your pace that you had for the 800s and run for .25 of a mile. Recover for the time it took to run it, do a total of 3. Next, 4-200s. Run for 0.13 of a mile. Same recovery as before, totalling 4. Lastly, 4-100's. Run for 0.07 of a mile. Recover for the time you took to run it-totalling 4. Cool down for 5 minutes. Thank the Heavens you survived.
Hint: If you are treadmill training for a road race it is a good idea to always run at an incline of at least 1%. This takes into account for wind resistance and road changes.
Enjoy these workouts, adjust them to your own fitness levels and make them your own. Let me know if you come up with some good ones of your own! Thanks to the websites and articles for the suggestions!
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| Winter giving you energy issues? My secret weapon: Herbalife, Herbal Tea Concentrate Raspberry. Saves you from the mid afternoon slump and keeps you energized without being jittery and hopped on caffiene. |
Yours in Health,
Nikki
For information about my nutrition program or any suggestions on what you want to see here, contact me at :
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin
1. Davis, Hank. "The Caveman in the Gym". Runner's World. Feb 2013. Pages 76-79.
2. Jhung, Lisa. "Runs of the Mill". Runner's World. Feb 2013. Page 81.
3. Farley, Ashley. "Treadmill Fat Burning Workouts". Livestrong.com. March 9, 2011. Accessed January 11, 2013.
4. McCrann, Patrick. "5 Tips for a Better Treadmill Workout". Active.com. Accessed January 11, 2013.
