Treadmill Running Workouts

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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.

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 biomechanics 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.