7 Treadmill Workouts That’ll Make You a Better Runner

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It is not difficult to intimidate a treadmill if what you are using to do it is running at the same speed for 30 minutes while advancing a horrible reality TV show. Yes, it is useless. But instead of using a treadmill for intermittent exercise, recovery shorts after work breaks can make your workouts more exciting and time consuming.

In addition, there is a huge reduction of physical benefits. “For current runners, intermittent work improves running performance, increases anaerobic endurance, helps build faster muscle fibers, and also increases V02 max.” – Which will help you move faster in the long run, says one lane pedant, coach and head of training for the street. “And for those who don’t consider yourself a ‘runner’, intermittent exercise is a great way to introduce some mileage into smaller parts at a lower impact level, which can help mold your body. And can help prevent injury while burning a ton of fat – and calories in relatively short time.

Experts recommend incorporating intermittent exercise into your training at least one day a week. You can literally transform any race into intermittent training simply by gaining speed individually, but to maximize the benefits, these treadmill intervals created by pro run coaches Try one.

1. Treadmill interval exercise for speed

The key to running fast is… to run fast. “High-speed work helps to strengthen and maintain strength by blasting your mainstream muscles like large groups of glutes,” explains Pedienty. “And high-intensity exercise like this raises your EPOC (oxygen consumption after exercise), which means you burn calories and fat fast for 24-48 hours after exercise. “

Dynamic Warp: 3 minutes exercises including knees, leg swings, butt kicks, followed by 5 minutes. Run a little faster than the jog @ 1۔ mile

  • 4 x 2 minutes after 1 minute on high speed. Recovery walk or walk
    After the fourth round, take 3 minutes. Recovery walk or walk
  • 4 x 2 minutes after 30 seconds at high speed. Recovery walk or walk
    After the fourth round, take 3 minutes. Recovery walk or walk
  • Recover a walk or walk after 40 seconds at a speed of 4 x 40 seconds sprint

cool down: 3 minutes walk

2. Ladder treadmill interval exercise

When you reduce the length of intervals, the exercise is increasing your effort. “It not only teaches you to quickly flip through gears but also to find business and momentum after a short recovery period,” says Matthew Luke Meyer, instructor at Mile High Run Club in New York, New York. Do. ” “As efforts go down, you can really look for them.”

warm up: Easy walk for 10–20 minutes.

  • 3 minutes is your 75th maximum effort 1 min walk or walk
  • 2 minutes is then 80-85% of your maximum effort 1 min walk or walk
  • After 1 minute you will be given at least 90% effort 1 min walk or walk

Cooldown: Easy stroll for 10–20 minutes.

3. Treadmill interval exercise for endurance

The pace here is not slow, but the construction is so. “The goal of endurance training is to help your body perform better over a longer period of time, and the key is to maintain your speed at a steady pace,” says Andrew Sullivan, Equinox Precision Run Coach. Instead. ” “By increasing the speed in each bundle, you are softening your body and allowing your body to produce muscle memory to deal with the higher levels of stress in each new bundle.”

warm up: 5 minutes moderate pace After that, face one side of the room and shuffle the side on the treadmill for 15-30 seconds. Every direction. After that, perform butt kicks, fast steps, and high knees for 30 seconds. Jog every 5 minutes at an easy speed.

Editor’s note: Find a high speed at which you can stop for a 1 minute sprint at 0 minutes. Start your workout at half speed.

  • Run for 5 minutes, increasing at a speed of 0.5 miles per minute
    Take 2 minutes. Recovery Tour
  • Repeat 6 times, increasing the initial speed of each set by 0.5 miles per hour to its original start speed.

cool down: Jog for a few minutes to cool down.

Treadmill jogging
Stefanovic Mina / Shutterstock

4. Pyramid treadmill interval exercise

The hills say the hills have the same benefits as fast work, such as a running economy, high calorie burn, strong muscle and improved growth. She points out that “resistance is the basic training for resistance to your race.” Even if you are moving at a lower speed than your speed on flat ground, you have to raise your knees higher than usual. And increase your power output, which translates to being faster than this hill. “

warm up: 3 minutes of dynamic exercises including camel knees, leg swings, butt kicks and then 4 minutes. Run at a speed that is slightly faster than jog @ 1۔ mile

  • After 90 seconds at 1% speed, 45 seconds retrieve walk or walk
  • 90 seconds faster inc 2 inc, followed by a 45 seconds retrieve walk or walk
  • 90 seconds faster incl 3 inc, followed by one 45 seconds retrieve walk or walk
  • Set the incline to 5 at, then run for 2 minutes, 3 minutes and 4 minutes, one after each interval. 45 seconds retrieve walk or walk
  • Set the incline on the 4 line, then run for 2 minutes, 3 minutes, and 4 minutes, one after each interval. 45 seconds retrieve walk or walk
  • Set the incline to 3 lines, then run for 2 minutes, 3 minutes and 4 minutes, one after each interval. 45 seconds retrieve walk or walk
  • 3 x 1 minute @ 5 ٪ mile, then 45 seconds. Recovery walk or walk

cool down: 3 minutes walk

5. Alternative float treadmill interval exercise

“It’s a classic fartlekMeyer says speed switches for ‘speed play – exercise’. You want to feel “good” and “on” the brakes on your maximum 80-90 on attempts. While “float” is 60-65% of your maximum effort (no walking or traveling). Almost “But don’t get too caught up in the pace, really focus on the feeling,” says Meyer. “Not only are you building endurance, but you are also teaching your feet how to move gears quickly and get better without walking or moving.”

warm up: Easy walk for 10–20 minutes.

  • 2 x 2 minutes. On – 2 minutes. Swimming
  • 4 x 1 min. on – 1-min. Swimming
  • Swim in 4 X 30 seconds – 30 seconds
  • 4 x 15 seconds on – 15 seconds swimming

3 minutes retrieve walk or walk

  • 2 x 2 minutes. Swim on / 2 minutes
  • 4 x 1 min. Swimming on / 1 min
  • Swim in 4 X 30 seconds / 30 seconds
  • Swim in 4 X 15 seconds / 15 seconds

cool down: Easy walk for 10–20 minutes.

6. Difficult treadmill interval exercise

Sullivan says that walking hard can strengthen your back and stretch your torso muscles. “This exercise helps you find speed at a short distance missile, then when you hit the flat level, you show your strength by adding even more speed.”

warm up: 5 minutes moderate pace Face one side of the room and shuffle the side for 15-30 seconds. On each side, then perform butt kicks, fast steps, and high knees for 30 seconds each. Satisfy for the rest of the time.

Editor’s note: Find a high speed at which you can stop for a 1 minute sprint at 0 minutes. Start your workout at half speed.

  • After 6 x 1 min a 1 min walk or walk; Increase the incidence by 1 by (0% to 5%) at each interval
  • After 4 x 30 seconds a 1 min walk or walk, Increasing the speed to 0.5mph at each interval
  • After 6 x 30 seconds a 1 min walk or walk; Start at your speed for 1 minute. Sprint to 0 inclined and increase the speed to 0.2 at each interval

cool down: Jog for a few minutes.

7. Race Perry Treadmill interval exercise

If you are training for a marathon or a half marathon, this interval exercise is a great way to teach you how to relax at your destination and, when you try to work somewhat hard, in the tank There is enough gas left, “says Meyer.

warm up: Easy walk for 10–20 minutes.

  • 1 mile @ marathon or talk speed
  • 4 x 90 seconds @ 80% maximum effort or 10K speed
  • 1 mile @ marathon speed
  • 4 x 90 seconds @ 90 max maximum effort or 5K speed
  • 1 mile @ marathon speed

cool down: Easy walk for 10–20 minutes.


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