Treadmill Workout: Adding Some Variety

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

With the onset of winter, a fairly large proportion of runners move from the stadiums adjacent to the house and nearby parks to jogging tracks in sports clubs, since running in the cold is a pleasure for the strong-minded.

But training not on a treadmill also has its own disadvantages, and the most important thing is boredom. When you run on the street, something happens all the time around, even if you wind the 20th lap around the school stadium, and when you run on the treadmill, only people running on neighboring simulators can change.

Today we bring you several options to help you add some variety to your treadmill workout.

Option number 1

• Warm up on level 3 for 5 minutes (usually a difficulty scale from 1 to 10).
• Increase your speed to level 4 or 5 and run at that pace for 10 to 50 minutes. The time depends on your fitness level and this should be your average distance.
• Then go back to the 3rd level and run like that for 5 minutes. Running at this pace will help you cool down and get your heart rate in order.

Option number 2

Another option to diversify your routine is to arrange yourself "musical" intervals. This is when you choose your running playlist so that songs alternate at different rates - one fast, one at a recovery pace, one fast again, and so on. The intensity can be adjusted to suit your needs and moderated during the recovery sections. The same applies to the tempo in the fast sections of the interval - after all, you choose the music yourself and you can calculate your capabilities. For the first time, it's better to choose music from your standard running playlist, and then you can add new songs that have not been run in for running.

Option number 3

This run will make you sweat hard.

• Warm up for 5 minutes on level 3.
• Increase your speed by 0.32 km / h, start repeating something out loud (your favorite phrase from a movie or a speech - whatever!) And run there for 1 minute. We do not pay attention to sidelong glances;)
• Then increase your speed again by the same amount and keep running and repeating your speech. If this is too difficult for you, then increase it by 0.16 km / h.
• Continue to increase your pace every minute until it becomes difficult to repeat the speech out loud. As soon as you feel that it is difficult for you to pronounce words and there is shortness of breath, note this pace and measure your heartbeat. Try to keep this pace on further runs.
• Finish your workout with a 5 minute run on difficulty 3.

Option number 4

This option will help you remember what hill running is.

• Set the incline of the track to 0-2% and run for a couple of minutes at your usual markup pace.
• Then increase the lift to 5% and run for 3 minutes, then lower the lift to 3% and run for 5 minutes, then return to 5% and run for 3 minutes. Alternate these "elevation differences" for 10 minutes.
• Then reduce the climb again, but at the same time increase your pace by the same 0.32 km / h and run for another 35 minutes.

Option number 5

• During the first 5 minutes you warm up on the 3rd difficulty level.
• Increase the difficulty level to the 7th difficulty level and run like this for 4 minutes, then arrange for yourself a recovery run on the 3rd difficulty level for 2 minutes.
• Then go to the 8th level of difficulty and run at this pace for 3 minutes, after that - a 2-minute recovery run at level 3.
• Increase the load to the 9th level of difficulty and run at this pace for 2 minutes, after that - a 2-minute recovery run at level 3.
• Increase the load to the 10th level of difficulty and run at this pace for 1 minute, after that - a 2-minute recovery run at level 3.
• Return to level 3 and run like this for 5 minutes in order to recover and get your heart rate in order.

This "ladder" can be turned into a "pyramid", thus increasing the load by almost two times. That is, after the 10th level, run the same level again for 1 minute, then go down to the 9th level and so on to the 7th level, completing everything with a recovery run.

Option number 6

Another option with the telling name "Kenyan Runner", which will remind you of running on the hills.

• Warm up on difficulty 3 at zero climb for 5 minutes.
• Increase the incline to 6% and slow down to a more comfortable pace. Run at this pace for about 10 km.
• Return the climb back to 0% and run at the same pace for another 5 minutes.

That's all for today, but we will continue to look for interesting options that will help you not to get bored in winter and not postpone running until the first spring sun;)