How to Run On the Treadmill + 3 Treadmill Interval Workouts

Running on the treadmill has some obvious advantages over running outdoors, especially in bone-chilling winter weather.

It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?

Use Intervals

Treadmill (Photo credits: Best Buy)

Whether you are a hardcore runner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover. As you'll see, these treadmill workouts are based on interval training.

Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. As a result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.

This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.

What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!

So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.

Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do. Try the first one a few times before you move on to the second, and the same with that before moving to the third. A few weeks from now, you'll be fitter, leaner, and have more endurance!

Interval Workout #1:

Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%

Repeat 4 times for a total of 12 minutes.

Interval Workout #2:

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Interval Workout #3:

Work = 30 seconds @ 100%
Recovery = 90 minute @ 65%

Repeat 10 times for a total of 20 minutes.

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ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=5153122 and learn more about the best running workouts to get you fitter and running faster than ever before!
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How to Get Started Running for Health & Fitness

Interested in running but not sure where to start? Running can be one of the most powerful ways to change your life. It is, of course, a tremendous calorie burner. However, running offers so much more than weight loss. Running helps you feel successful. It boosts your energy levels and libido. It improves your ability to sleep and manage stress too. Ready to get started?

Step #1: Make Sure You’re Okay to Run

If you’re struggling with any health conditions it is important to talk to your doctor first. Running often helps reduce or eliminate many health conditions. However, it’s important to get medical clearance and learn the precautions that may apply to you first.

Step #2: Get Your Shoes

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

You really don’t need any special running gear or equipment but you do need a good pair of shoes. Visit a running store where they can take a look at your foot type and recommend the best pair of shoes for you. A good pair of running shoes can make running easier and it can reduce your risk of injury. (Check out our previous blog post on choosing a good running shoe to learn what to look for. If you're running in the winter, be sure to dress in layers, and see our winter running gear guide article for more tips.)

Step #3: Find Your Style

There are many different places you can run. For example, if you enjoy nature you may enjoy running on trails. If you value convenience then you may prefer to run in your neighborhood or on a treadmill. Decide where you want to run. What’s your running style?

Step #4: Run!
Now it’s time to get out and run. However, if you’ve never run before it’s also important to take it slow. Experts recommend starting by alternating walking with running. You can use a clock to time yourself or you might simply use landmarks.

For example, I’ll run to that next stop sign. The first time you head out you may want to simply walk for a few minutes until your muscles are warmed up. Then run as long as you can. Then walk again. Pay attention to how long you run and how long you walk. This is your foundation. Now, the next time you head out you can aim to run at least one minute more than you did last time. Eventually, you’ll be running the full time or distance. (Keep in mind that if you just want to lose weight, alternating running with walking may be all you need to do. Using this interval-style method burns more calories from fat, and boosts your metabolism around the clock.)

 (Photo credit: Wikipedia)

Step #5: Step It Up

Once you’re meeting your initial goal, which may be to run for 20 or 30 minutes or to run for a few miles, it’s time to take a look at your future. Evaluate your reason for running and create a new goal that supports your reason.

For example, if you’re running to lose weight then you may want to add intervals to your running program. Intervals are short bursts of intense energy and they help you burn more calories. (See note above.)  If you’re running for general health and fitness, competitively, or just because you enjoy it, you may want to add distance to your daily run or sign up for a race.

The most important takeaway here is to start slow. As a new runner it takes time to condition your body. Have patience with yourself and stay positive. Every step you take is a step toward better health and fitness.

Gear Guide for Running In Bad Weather

Wouldn’t it be wonderful if every day was sunny and temperate? It sure would make it easier to run (or perform other types of outdoor activities). However, the weather just doesn’t behave like that in most places and if it did, it might be boring.

 (Photo credit: Wikipedia)

There’s something fun about running in the rain or the cold. It wakes you up and challenges you to work harder. The key to a safe and fun bad weather run rests in your gear choices. Here are a few recommendations and tips.

Protect Your Feet

In cold weather you will likely want to wear warmer socks. Yet it can be difficult to find socks that are warm but not thick. Thick socks won’t fit inside your running shoes, or can make them too tight which inhibits circulation. Consider wool socks. There are some wonderful wool socks designed for running. They wick away moisture and keep your feet warm. They’re also good for running in warm weather too.

Rainy, slushy weather also results in wet feet. Wet feet mean blisters. Sock choice is important. However, you can also protect your feet with gaiters. Gaiters are little water proof sleeves that strap over your shoe and rise above your ankle. They sit on the outside of your shoe to keep the water out.

Stay On Your Feet

In the winter trails and sidewalks can be slippery. There are a few solutions to help you stay on your feet and off the ground. YakTrax are one brand of traction device that straps to the outside of your shoe. MicroSpikes are another option. They screw into the bottom of your shoe to provide traction. There are many choices to consider depending on where you run and the thickness of ice you’re dealing with.

Lined tights. (Photo credit: Wikipedia)

Stay Warm

Many times you don’t need much to keep you warm even on the coldest of days. True, you may be chilly for the first half mile. However your body warms up quickly when you run. On the coldest of days consider wearing a hat and gloves. Wool is a favorite however fleece and other materials work well too.

Tights keep your legs warm. Standard tights may not be enough on cold days. You may want to look into buying lined tights. They’re wonderful under snow pants for sledding, snowshoeing, and skiing too.

Upper body warmth can be found by wearing layers. A silk or thermal base layer topped by a thin fleece and a windbreaker should be enough to keep your body warm. If not, consider adding a vest to keep your core warm.

Get Waterproof

Not everyone wants to be protected from the water. Many waterproof items don’t have the ability to breathe. However, if you dislike being wet consider looking into water resistant instead of water proof. Several main sporting lines have recently come out with water resistant fitness wear to protect athletes in inclement weather.

Bad weather isn’t a reason to stay indoors. With a little planning and preparation you can run in just about any type of weather. You may find that these runs are the most fun - enjoy the brisk air, the crunchy leaves or the winter wonderland around you!


Bad Weather Running Gear: