Treadmill Workouts

  About Fred Waters

Getting The Most Out Of Your Treadmill Workouts

Treadmills have become the most popular exercise machines in use today. Pass by your local gym just about any time of day, and you'll see people working out on the treadmills. More and more people are purchasing treadmills for their homes, making workouts more convenient and flexible. Yet, are they getting the most out of their treadmill workouts?

Warm-up to Prevent Injuries

Prior to running at your accelerated pace, it's a good idea to do an adequate warm-up. If you've already warmed up with some other exercises, such as weight training or bicycling, it's still a good idea to begin at an easy pace and maintain this pace for at least one mile. By doing so, you'll be reducing your chances of injury to your shin muscles or Achilles tendons. If you haven't done any other workouts, then you should warm up for at least two miles or 15 minutes. And, if you're over 40, it's a good idea to add another five minutes to your warm-up, according to author and fitness expert, David Holt.

Once you've completed the warm-up phase of your workout, you have the benefit of being able to preset your pace and incline on your treadmill to receive the workout intensity that you desire. Find a comfortable rhythm, and if you have a mirror next to your treadmill, work on perfecting your running form by studying yourself in the mirror. Try to lean forward to increase your stride, and do not raise your feet too high off the running surface. Focus on pushing off with your toes instead of your heels. By taking longer strides…not higher ones…you'll create less impact on your body.

Hill Training with Incline Function

I, personally, enjoy running. I typically run outdoors. However, those times when I do workout on a treadmill, I find that I get a more intense workout if I alternate running on an even grade with running on an incline. I do the same when I run outdoors. I run on a trail that has lots of hills, as well as flat surfaces, at least twice a week. I also alternate an easy jog with faster sprints during both the outdoor runs and treadmill workouts. Also, when running on a treadmill, I advise using a fan blowing towards your treadmill to simulate an outdoor breeze. And, keep a bottle of water handy to keep you hydrated.

Below is an example of a hill workout on a treadmill taken from Runner's World Magazine. They suggest this program for marathon training, but it is applicable for runners and walkers. Keep in mind that you should do this workout only twice per week. The rest of the time, you should stick to an easy run or walk.

"Indoor Hills - Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.

Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown."

Having your own treadmill or access to a treadmill can be the perfect reason to be consistent with your workouts. After all, with a treadmill, you do not have to be concerned about the weather or allergies. And, you have more control over your workouts, as well. In fact, you can control your incline grades and your pace. You can precisely set the length and intensity of your workout; and you can adjust the variability of your workouts. So, get out there and start running!

(Consult your physician before beginning any exercise program!)