When you’re seriously thinking about giving running a try, it’s key that you start slow and build it gradually. This is especially the case for injury and/or burnout during the first few weeks.
So how do you get fit without getting hurt?
The treadmill offers you a safe environment in which you can regulate your training intensity to fit your own fitness level and goals. As long as you’re willing to listen to your body and act accordingly, you are in a good place.
A treadmill is an all-weather option, helping you stay and get fit all year round. You can also simulate outdoor runs on the treadmill. You can do tempo runs, hill sprints, or a long run on the treadmill without much hassle.
The Beginner treadmill routine you need
Here is a beginner treadmill workout that will set you on the right footing.
The routine involves alternating between intervals of brisk walking, jogging, and running at a comfortable pace.
First Five Minutes
Be sure to warm up properly by walking at a 3 to 3.5 mph for at least 5 minutes.
The warm-up is key for prepping your body for the work ahead, thereby helping you ward off premature fatigue and injury in the process.
Three minutes of jogging
Increase the speed to 5 to 6 mph and starts jogging slowly. Practice proper running form. Keep your body straight, jog in a straight line at the center of the treadmill belt, engage your core, and swing your arms back and forth.
1. One minute of running
Now pick up the pace and start running at seven mph for one full minute. Slow it down if it’s too much. The key here is to keep it up without losing a form or panting for air.
2. Three minutes of walking
Slow it down and walk at four mph for the next three minutes. Be sure to breathe deeply, hydrate, and relax your entire body.
3. Three minutes of jogging
Start picking the pace again and raise the incline to two to three percent. Your focus here should be on practicing good form, so run as tall as you can and keep your body relaxed and loose the entire time.
Do your best to run the same way you do outdoors.
4. One minute of running
Keep the incline but increase the speed to 8 mph and stick with it for at least one minute.
This is the hardest and most intense part of the workout, so make sure that you are doing it right.
5. Ten minutes of walking
You made it. Now it’s time to cool down.
But don’t stop on the spot. Instead, gradually reduce your running pace and start walking at four mph to bring your heart rate down. Breathe deeply and drink plenty of water.
Perform the above workout three times per week with one recovery day between sessions.
As you gain more stamina, increase the time spent running while taking less and less recovery time until you can run straight for a half an hour without losing form.