Treadmill Workouts for Beginners
Treadmill Workouts for Beginners – Made Easy
A treadmill can be a strange contraption. Running indoors, in one place, doesn’t seem natural – and it really isn’t. But, believe it or not, a treadmill can be a fantastic tool for staying in shape and getting fit.
If I didn’t think so, I’d probably pick another name for this site other than “My Treadmill Trainer”!
If you are a new to the treadmill, I’ll outline a few treadmill workouts for beginners that are easy and straightforward, yet capable of showing you the ropes of the treadmill.
Treadmill Workouts for Beginners – The Basics: Getting Your Bearings
It may seem like running on a treadmill is the exact same as running outdoors. In reality, though, there are a few differences. The main difference is that a treadmill gives you unprecedented control over your running.
Let’s try something for our first running workout – something that will not only help you get fit, but help you out in later workouts.
Start up the treadmill and gradually increase the speed control on the treadmill until you are running. Now, carefully inch up the speed until the belt is going about as fast as you can go (while still being safe). We will call this your max speed. This will come in handy later.
Now, take it down to a speed where you think you can run a mile. It may take some trial and error, but you’ll want to find that mile speed. We’ll call this your base mile speed.
At the beginning of your program, try running a mile at this speed three times a week.
A Simple Pyramid
This next treadmill workout will get you acclimated to the incline setting on your treadmill.
After a couple of weeks of regular running, start off at a moderate pace – one slower than your base mile speed. We’ll aim for 1.5 miles with this one.
After running 0.25 miles at a flat elevation, take your elevation up one degree. Run another 0.25 miles at this elevation. Then, increase the grade another degree and run another 0.5 miles.
Then, lower the grade back down a degree and run 0.25 miles, and close out by running 0.25 miles at zero elevation.
Treadmill Workouts for Beginners Using Intervals
Remember that max speed? Well, with this interval running workout, you’ll use it. Start off by running for one minute at a moderate speed. At the one minute mark, increase your speed to approximately halfway between that moderate speed and your max speed. Run at this new speed for another minute.
Then, increase this speed to your max speed and run at this speed for 15 seconds. Take it back down gradually to your beginning speed and run for two minutes before starting back with the intervals.
Repeat this cycle as many times as you feel able. It will be tough, but it will give you a good, solid introduction to interval running – in which you vary your speed constantly throughout a workout.
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