Whether you are a beginner or a seasoned runner, there are many advantages to using a treadmill for your running workouts. A treadmill reduces the impact on your joints and spine as it is a buffered surface, unlike concrete sidewalks or banked, sloped city streets that can torque the low back or strain knees and ankles.
The automated running programs also give you several choices of workouts to help you get different results.
Always start with at least five minutes of a mellow jog to warm up and do the same for a cool down. Stretch at the end to lengthen muscles and speed recovery.
Start with No Incline Running
Begin with a manually-set running program that allows you to set the speed, incline and length of time. If you are new to running or just getting back into it, set the treadmill at a zero incline and a low speed. Use the standard "talking test" to determine your exertion level: if you can jog and still carry on a normal conversation easily, you are at a good speed. If you are breathless, lower the speed.
The National Institutes of Health published a study that showed even short bouts of exercise can improve cardiovascular fitness and help you lose weight. On a treadmill, begin with 10 minutes of a gentle, easy jog. Taper off and walk for another five minutes. This kind of workout is a way to start or ease back into a jogging/running program.
Hill Workouts
Run at least three times a week to keep the gains you make. This doesn't mean you must sprint for five miles: gradually increase the duration and difficulty of your running workouts to prevent injury or boredom.
Experiment with a mixed hill workout by selecting an automated running program that shows at least four or five short hill spikes. For example, were you setting your treadmill for a 20-minute jog, select a hill workout that has four inclines.
Warm up with an easy jog for five minutes and ramp up with each hill burst and jog back down to a slower pace each time afterward. At completion of the last hill burst, jog for another five minutes to cool down. Hill workouts will burn more calories and build muscle.
Speedwork
Challenge yourself with speed intervals after you have consistently done at least three running workouts per week, for six months. Speed work is taxing but fun if you approach it with a sense of playfulness.
Select an automated running program that shows two-minute splits, meaning, you sprint at a higher speed for 60 seconds, immediately followed by 60 seconds of jogging.
Start with a five-minute warm-up jog, followed by three to four rounds of two-minute splits. Lower the speed to 50 percent of your maximum speed and jog down for 10 minutes before jogging for five minutes to cool down. This workout is a calorie-burner and requires a foundation of regular running to do safely.
The automated running programs also give you several choices of workouts to help you get different results.
Always start with at least five minutes of a mellow jog to warm up and do the same for a cool down. Stretch at the end to lengthen muscles and speed recovery.
Start with No Incline Running
Begin with a manually-set running program that allows you to set the speed, incline and length of time. If you are new to running or just getting back into it, set the treadmill at a zero incline and a low speed. Use the standard "talking test" to determine your exertion level: if you can jog and still carry on a normal conversation easily, you are at a good speed. If you are breathless, lower the speed.
The National Institutes of Health published a study that showed even short bouts of exercise can improve cardiovascular fitness and help you lose weight. On a treadmill, begin with 10 minutes of a gentle, easy jog. Taper off and walk for another five minutes. This kind of workout is a way to start or ease back into a jogging/running program.
Hill Workouts
Run at least three times a week to keep the gains you make. This doesn't mean you must sprint for five miles: gradually increase the duration and difficulty of your running workouts to prevent injury or boredom.
Experiment with a mixed hill workout by selecting an automated running program that shows at least four or five short hill spikes. For example, were you setting your treadmill for a 20-minute jog, select a hill workout that has four inclines.
Warm up with an easy jog for five minutes and ramp up with each hill burst and jog back down to a slower pace each time afterward. At completion of the last hill burst, jog for another five minutes to cool down. Hill workouts will burn more calories and build muscle.
Speedwork
Challenge yourself with speed intervals after you have consistently done at least three running workouts per week, for six months. Speed work is taxing but fun if you approach it with a sense of playfulness.
Select an automated running program that shows two-minute splits, meaning, you sprint at a higher speed for 60 seconds, immediately followed by 60 seconds of jogging.
Start with a five-minute warm-up jog, followed by three to four rounds of two-minute splits. Lower the speed to 50 percent of your maximum speed and jog down for 10 minutes before jogging for five minutes to cool down. This workout is a calorie-burner and requires a foundation of regular running to do safely.
