Stuck on a Treadmill? Have Fun With It

With running season on the horizon, more people are pounding the pavement. If the weather isn’t cooperating, or you just want to get away from the masses outside, treadmill workouts can be very effective. They can also be boring.

Stuck on a Treadmill? Have Fun With It

Learn more specific stretching techniques with the Trigger Point Performance Bundle.

Beat the dread of the tread with nonstop speed intervals. Interval training breaks up your total workout into these tiny, more manageable increments. One minute of running sounds a heck of a lot better than 20, right? It’s a mind game, but it works!

Speed intervals are also great for increasing your overall fitness and fastness. Pushing the envelope — even for just a minute — trains your legs to move at a higher cadence. The more you do speed work, the more your body will adapt to these faster paces (5K PR, anyone?).

Bring a towel and water bottle, hop on a treadmill and get started with this customizable 20-minute routine:

Trainer tip: always run on a 0.5 – 1.0 incline to mirror the terrain outside. Otherwise, you’ll feel as if you’re running downhill (which sounds great, but does you no favors).  

4-minute warm-up @ 4.0 – 5.5 mph
1 minute @ 7.0*
2 minutes @ 6.0
1 minute @ 7.2
2 minutes @ 6.2
1 minute @ 7.4  (starting to notice a pattern?)
2 minutes @ 6.4
1 minute @ 7.6
1 minute @ 6.6 (just when you thought you had the pattern down)
1 minute @ 7.8
4 minutes recovery/cool-down

*Feel free to adjust these speeds up or down, depending on your fitness level.

Post-workout, be sure to stretch…a LOT! Speed drills call on your fast-twitch muscle fibers, which can tighten up quickly once you stop moving. Runners are especially prone to tight iliotibial (IT) bands, hamstrings and calves. Using a foam roller will relieve some of the tension. Have high arches? A massage ball is your new best friend. While seated, step on the ball and roll it all over, focusing on the trigger spots. Simply stand up if you want to add pressure and get deeper into the fascia.

Liz Lotts is a personal -trainer-turned-triathlete who is admittedly addicted to long distances and wants to share her real-life lessons as an endurance athlete. Tweet her @Lottsomiles if you have questions, quirky comments or inspirational quotes to share.  

About Liz Lotts

Liz Lotts is a personal-trainer-turned-triathlete who is admittedly addicted to long distances and wants to share her real-life lessons as an endurance athlete.

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3 comments on «Stuck on a Treadmill? Have Fun With It»

  1. Danica says:

    There are several advantages that you can get when you increase your physical activities such as having healthy body. With the use of treadmill, you can easily do your routines even when you’re just at home.

  2. Liz Lotts says:

    You’re exactly right, Danica! There’s so much you can accomplish by simply rolling out of bed and heading to your living room. Having the motivation is another animal, which is why you have to make it as easy for yourself as possible. Keep workout tools and healthy food handy and all the junk and distractions far from reach. Let me know if you want me to address any particular questions you might have along your healthy-body journey! ~Liz

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