TREADMILLS |
Before using any training equipment, make sure you stretch and warm up. |
If your treadmill is in the basement, use a fan to create a breeze. |
Keep a water bottle handy so you can drink on the run. Try hanging it from one of the hand rails to keep your hands free. |
Make sure you are well versed in using the product especially the emergency cut-off switch. |
To get the maximum effectiveness from the treadmill during walking or running, DO NOT use the handrails for support while exercising. Use the handrails only in an emergency. |
When running on the treadmill, add 2% grade for wind resistance. |
One nice thing about a treadmill is that you can adjust the intensity of your workout by either increasing the speed, increasing the incline, or doing both. |
Here's a non-specific workout for the treadmill: After warming up, run (at a high speed) for 3-5 minutes. Jog (recover pace) for the same amount of time. Increase the incline and run 3-5 minutes. Then jog the same amount of time. Repeat this as often as needed. |
Create a circuit training program incorporating the treadmill. For example, I have a Soloflex and a treadmill in my weight room. I'll bench press, run 1/4 mile, get on the stepper, run a 1/4 mile, military press, run 1/4 mile, arm curl, run a 1/4 mile, etc. |
Use the treadmill for hill training. Here's a program: After warming up, run (at a speed no slower than 1 minute slower than your 5K race pace) at 4% grade for 1/4 mile. Recover to zero grade running at the same pace. Repeat the 4%t grade for 1/4 mile. Then run two repeats at 5 % and two repeats at 6% grade with the appropriate recovery at zero grade run between each repeat. When completed, easy jog for approximately 1/2 mile. |
If you are using a treadmill at a health club and there is a time limit for use of the treadmill, after completing your workout, try the recovery phase of your workout in the pool or bicycling. |