The treadmill is a great calorie-burning machine. It burns a lot of calories and can help you stay fit all year round, specially during the cold months. What’s not to like, right?
Here’s the truth. A lot of people, especially serious outdoor runners, avoid the treadmill because they find it boring and tedious.
If you dread the treadmill, then check out these four routines that will help them outrun the boredom.
Unless you’ve been living under a rock for the last few decades, then you already know that intervals are the best way to improve fitness in the shortest time possible.
This type of training is scientifically proven to be effective at torching serious calories, increasing metabolism, and building muscle mass, and boosting athletic performance and fitness gains.
It’s also what you need to bust treadmill boredom and get the most out of cardio workouts.
So what is interval training?
Also known as high-intensity interval training (HIIT), the typical interval training recipe consists of alternating 30-seconds intervals of full burst effort with 30 seconds to one full minute of recovery boots.
Here is how to proceed with your next interval sprint workout:
Start your workout with a five minutes slow jog to get your body firing and ready for what’s coming.
Pick an interval speed that’s challenging and run as fast as you can for 30 seconds.
Go easy for one minute (recovery interval), and repeat the cycle six to eight times, depending on your fitness level and goals. Finish up with a decent cool-down.
2. Tempo Run
Also known as lactate-threshold, LT, or threshold run, a treadmill tempo run workout is a faster-paced workout. Tempo training helps improve your metabolic fitness by gradually increasing your lactate threshold, therefore helping you run faster and farther with less fatigue.
Here’s how to do it right.
Warm-up with five minutes of easy jogging, then run a mile at 20 seconds slower than your half-marathon pace.
As the session progresses, pick up the speed every mile by five to 10 seconds until you’re running the final mile 70 to 80 percent of your max effort. You should feel completely fatigued at the end of the session.
Finish the sessions by a slow five-minute jog and some light stretching.
3. Incline Reps
Crank up the intensity of your intervals by increasing the incline. Incline reps consist of running at a set incline for a set distance followed with a set rest interval.
This will not only boost your cardiovascular power but also strengthen your lower body and improve speed and explosiveness.
Again, you need to do it right.
Start your sessions with a 10-minute warm-up jog, then gradually increase the incline to about eight to 10 percent and run at a challenging for 30 seconds. Recover for one full minute by reducing the incline and speed.
Repeat the cycle six to eight times and try to maintain the same speed and incline for each interval.
For more challenge, keep increasing the incline throughout. Finish up with a five-minute slow jog with no incline.
4. Progressive Intervals
Progressive intervals are the next version of intervals and hill reps.
The premise is simple: kick off the session slow, and over time, he builds intensity, whether its speed and/or incline, helping you get the most bangs out of every interval workout session.
As usual, start your workout with a proper warm-up, then go for your first sprint at 7mph—or any other challenging pace—for 30-seconds. Recover for one minute.
Go for your second sprint at 7.5 mph for another 30 seconds. Take another minute for recovery. Repeat the cycle while upping speed a by 0.5 mph until you can’t go anymore. Finish up with a decent cool-down.