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How to mix up your treadmill workouts

Posted by How to mix up your treadmill workouts on 22 September 2010 | 0 Comments

Whilst running on a treadmill is not the most effective way to run, there are times that it can come in handy. If the weather is just that bit too cold, or too hot, or perhaps it's raining. Maybe you have your children with you and you can't take them to the gym, or maybe you don't want to belong to a gym and you have a treadmill at home. Perhaps it's a safety issue if you only have time to run at night. If you end up on a treadmill, how do you get the best out of your workout rather than just standing there running for 30-60 mins?

Interval workouts

Intervals are a great way to learn to run, or improve your running. Mix it up by alternating hard and easy programs. It could be as simple as one minute easy run, one minute hard run. Or you can take it up to a sprint for a short distance, or lengthen the time you make the hard and easy intervals. Perhaps utilise the incline setting to increase the difficulty of the run. Always set yourself a goal to work towards so that you know that you are improving.

Run with a friend

If you do belong to a gym, run alongside a friend. It can be a great way to pass the time plus you could challenge each other with how far or how fast you run. Work together on setting challenges to improve.

Listen to music

Try listening to songs of varying beats. Remember you only run as fast as the music you are listening to! Perhaps listen to a song that has a bit faster tempo than what you are used to, once or twice a week.

Mix up your cardio equipment

If you are at the gym, you could do some time on the treadmill, time on the cross trainer and so on. Don't always just run on the treadmill as this can allow your body to plateau if you don't get variety in your training routines. Mix up the equipment that you use.

Try resistance exercises as well

Combinations of resistance work and cardio are always effective. You don't always have to use weights, you can use your bodyweight. Some great BW exercises are squats, lunges, pushups, sit up, and plank. Maybe complete 4-5 BW exericses then 15-20 min treadmill running, then run through the same resistance/cardio program again.

Pyramid your workout

After warming up you can do an easy run for one minute, a hard run for one minute. Then an easy run for two minutes and then a hard run for two minutes. Take this up to ten and ten and then back down again.


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