I know that 98% of you think the treadmill is lame but maybe some of these ideas will change that and add a little excitement to the times that you do have to use the treadmill.
(My first reaction when I came home from teaching a spin class and Billy had surprised me for my bday with a new treadmill. Yes, my shorts are on backwards. PS it is the Nordic Track C900).
I was extremly excited about it.
Here are some things that I have done over the last few years to make the treadmill a little more fun and the time fly by. I also did a post HERE on my favorite treadmill tips.
****Please note: these are just ideas, adjust them according to your fitness level and what your body can handle. I am not a certified trainer, I am just some person that loves her treadmill and really loves sweating.
1. My favorite thing to do on the treadmill is to try and run each mile faster than the last (aka progression run). I usually run each mile about 10 seconds faster than the last and this ensures a killer workout.
2. FARTLEKS (speed play). Jog and then sprint whenever you feel like it! I posted about a fartlek workout that Kara Goucher did HERE that looks fun!
3. Speed work!!! I personally think the treadmill is a great way to get in some speed work. You don’t have to stop at lights, you can set a pace that you want to hit and you have your water bottle waiting there for you when you need it as you are sweating 2 gallons every 10 minutes. Try 800 meter repeats, mile repeats, a ladder workout (400, 800, 1200, 1600, 1200, 800, 400) with recoveries in between each set.
4. Chorus Sprints. When the chorus of the song starts playing then bump up your speed 1.5 (or whatever you want) miles per hour. For example: if you are running at a 6.5 then bump it up to an 8.0 for the chorus.
-You can also try this out with inclines. Each time the chorus comes on then you could increase the incline and then back to 1% when the chorus ends.
5. After a 1 mile warm-up increase your pace .1 mph every minute for 10 minutes. Return back to your base pace and do it again… see if you can increase an extra minute and extra .1 each time.
-You can also do this with the incline and increase .5% every minute for 10 minutes!
6. Take the elevation chart from your next race and try to mimic the elevation gained from the course chart on the treadmill by adding in hills that climb about the same amount of feet as your next race.
7. Take a deck of cards with you and every five minutes take a card out of the deck and use the below chart to tell you what to do on the treadmill. After you complete what your card says to do go back to your base speed until you pick your next card. (You can print the chart by clicking on the image!!!)
8. Sit back and watch your favorite show and use the treadmill for your easy run. I find that easy runs are even made easier on the treadmill because I am not on the trail being tempted by all of the runners around me to run a faster pace than I should. It helps me to make sure I really stick to an easy pace.
Tell me about any fun workouts that you do on the treadmill!! We need as many ideas as possible?
How often do you use the treadmill? At about what point on your treadmill run do you start getting bored?
Do you know if you were a thumb sucker when you were little? Moms reading… are any of your kids thumb suckers?