Treadmill Running Workouts
After you have purchased your treadmill running machine and got it all set up ready to use
the next thing that you need to think about is what type of workout you plan to do. There are many different
reasons why people buy a treadmill, some to lose weight, some to get the exercise they need and others use their
treadmill as a way to train and build up their endurance for other outdoor activities. No matter what reason you
have bought one there are treadmill running workouts that can help you achieve your goals. Some of these programs
come preset in the machine memory, or with a book or dvd, usually a program like this you can find with the
purchase of a Pro Form Treadmill or even with a Body Sculpture Treadmill.
Preparing Properly
If you are going to start treadmill running workouts you need to make sure that you approach
them with the right frame of mind to start with. One thing that worries most beginners is fighting the boredom of
running in the same place all the time. The truth is that if you vary the running program you use and add in music
via an mp3 player or the stereo in your house, you will soon find that you look forward to your daily run.
Secondly, in order to get the most out of your run you need to optimize every part of the run.
When you are running outside you run against wind resistance even when there is no wind blowing. To compensate for
this most professional trainers recommend that you set the incline to 1% as this will offset the 7% of your own
energy you have to use to overcome this wind resistance. One last thing to consider, the bio mechanics of running
on a flat treadmill are somewhat different than when running outside, you should take it easy at first to give your
body a chance to get used to these changes.
Basic Workouts
No matter what type of treadmill running workouts you are planning to do you should always
stretch your muscles and start with 5-10 minutes of warm up before getting serious. Most electric motorized
treadmills have a series of pre-programmed running workouts built into them that include a warm up period followed
by variations in speed and incline and then a cool down period. These programs are designed to go from a basic
introductory run all the way up to very challenging runs for those who have been at it for a while.
A good starter regimen to help you get in shape and learn to run for longer periods of time as
well as burn more calories might start off something like this: Start out jogging at around 75% of your fastest
pace for 1 minute and then follow it up with 4 minutes at a brisk walking pace, repeat this process a total of 5
times. This will give you 5 minutes of running and 20 minutes of walking, which is plenty when you are first
starting out.
Once you are comfortable with this you can double the run time, but leave the walk times alone
this will give you 10 minutes of run time and still 20 minutes of walk time and increase the amount of cardio
workout you are getting. Finally leave your run time at 2 minutes and decrease the walking recovery time to just 2
minutes. While you have reduced the total workout time to just 20 minutes your heart rate will stay elevated for
far longer and as such you will burn far more calories. Treadmill running workouts do not have to be long and
boring, if you keep them short and powerful you will find that you will achieve your goals.
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