Interval Running on Treadmill
Wondering how to get started with interval running on treadmill platforms? I thought it was high time there was a blog post dedicated to this specific subject. This particular training discipline involves alternating high and low intensity bursts of work. For beginners, it could be walking and jogging. For intermediates, it’s time to pick up the pace and combine high energy sprinting with moderately paced running for 20-30 minutes.
It’s fast, furious and not for the faint of heart.
The benefits are clear:
Greater speed, increased endurance levels and cardio fitness, plus fat burning.
To see the desired results, intervals need to be performed properly with accurate timings and maximum effort.
Interval running on treadmill machines differs from interval routines performed outdoors. Here’s how to ensure you get it right and maximise training time.
How to do Interval Running on Treadmill Machines
Ok, so you’ve decided to give it a shot. Now what? How do you go about actually performing interval running on treadmill platforms? Here are some tips that will stand you in good stead:
Choose a comfortable warm-up and cool-down speed. You’ll be running at this pace for 5 minutes each end of the workout.
Experiment with sprint speeds before you begin. You’ll soon find which one is right for you. The correct sprint speed is one that you can handle for 1 minute that requires hard work but doesn’t make you collapse! Think 80% maximum running capacity. Try 6mph to start and build up to 8mph.
If possible, perform interval running on treadmill machines that control speed via numbers, not arrows. It’s difficult to pinpoint exact speed using arrows. You know exactly where you are with numbers.
Raise the incline level slightly. Start by raising it to 2%. When you progress to hill intervals, you’ll be raising and lowering it to give yourself one hell of a workout! Raising the incline will make up for the lack of wind resistance indoors.
Don’t lean forward. It’s easy to lose sight of form when you’re performing a tough workout. Keep your body upright, look forward and don’t hunch those shoulders. Remember, a treadmill pulls your feet backward so leaning forward will make it harder for you to pull your feet up off the belt.
Never perform interval running on treadmill platforms more than twice a week. Leave 2-3 days between interval routines as your body needs time to recover.
Interval Running on Treadmill Workouts
Now you’re ready to begin. What about timings? How long should each work and ‘rest’ period last? Timings are at the core of interval running on treadmill platforms. That’s why I recommend starting off with an iPod workout, as timings, music and coaching tips are taken care of for you. All you have to do is run.
Here’s a sample routine to give you an idea of what’s in store:
5 mins: warm up at a comfortable pace
4 mins: running at a moderate but lively pace
1 min: sprint at 80% capacity
Alternate the moderate and high intensity steps 3 times then cool down for 5 minutes. As you progress, increase the sprint speed and decrease the time of the moderate period to 3 minutes.