Treadmill Running Workouts
Why simply step onto the treadmill and pound away for half an hour? These treadmill running workouts will spice up your training week. From getting started with beginner routines to tackling hills and getting to grips with interval training, treadmill running workouts are incredibly adaptable.
There are plenty of benefits to be reaped from incorporating treadmill trainer routines into your week. They don’t have to predictable or boring – far from it!
A modern machine will let you play around with incline, pace and speed in ways that an outdoor route can’t. Take control and run when you want, regardless of time and weather restrictions.
Before we get stuck into the treadmill running workouts, here are a few pointers that will help you get the best out of the experience.
Tips for Treadmill Running Workouts
Set the incline to level 1 or 2 before you start. This will make up for the lack of wind resistance and ensure your speed is comparable to what it would be if you were running outdoors.
Keep things fresh by performing different treadmill running workouts in the same week. You wouldn’t run the same route outdoors every day and not expect it to get tedious. The same principle applies with treadmill routines.
Keep your head up and resist temptation to lean forward.
Treadmill Running Workouts for Beginners
If you aren’t used to using a machine, try a simple routine first to acclimatise yourself to the sensation. Perform a couple of easy treadmill running workouts before moving up to the tougher stuff. The demands of the treadmill belt are different so try a routine like this to start with:
Warm up at an easy pace for 10 minutes
Raise the speed level so you are running at a 5k pace for 10 minutes
Lower the speed for 10 minutes
A couple of these easy runs will prepare you for some hardcore treadmill training that will significantly raise your fitness levels. Don’t even bother trying the ones featured below unless you’re prepared to commit 100% and work hard!
If you thought treadmill training was an easy ride, get ready for a shock.
Treadmill Running Workouts: Intervals
Intervals are brilliant for building both speed and endurance. If you’re struggling to beat a personal best or need to shed a couple of pounds, treadmill running workouts based around intervals are great. You’ll be alternating bursts of sprinting with more moderately paced ‘rest’ periods.
Here’s a typical routine to give you an idea of what’s involved:
Warm up for 5 minutes at an easy pace
Sprint for 60 seconds at 85% capacity
Slow down for 3 minutes and run at 65% capacity
Alternate the 2 steps above 4 times and cool down for 5 minutes.
Treadmill Running Workouts: Hills
If you want to improve leg strength and boost endurance, pyramid-style treadmill running workouts that feature hill intervals are the way to go.
Warm up for 5 minutes at a 1% incline, running at an easy pace
Phase 1: Raise the incline to level 3 for 1 minute, then increase to level 4 for 1 minute, then level 5 for 1 minute.
Lower the incline to level 1 and run at an easy pace for 4 minutes
Phase 2 involves raising the incline to 6, then 7 and finally 8 for 1 minute at a time
Lower the incline to level 1 and run at an easy pace for 4 minutes.
Phase 3 will see you raising the incline to 7 then bringing it back down to 6 and then 5.
Lower the incline to level 1 and run at an easy pace for 4 minutes to cool down.
That’s it, you’re done!
Give these treadmill running workouts a shot and let me know how you get on.