Austin headed to the basketball courts and I pointed my sneakers towards the DREADMILL!
I had my RUNNING magazine and typed workout in my hand as stepped unto the Mercedes of Treadmills. This Treadmill could withstand a herd of elephants and allow them to watch the Animal Planet with a fan blowing on them. It did everything BUT run for you!
"Desire without knowledge is not good, and whoever makes haste with his feet misses his way" Proverbs 19:2
Here is the simple version: Study this BEFORE you jump on the treadmill with it! It will make your workout smoother.
- Warm Up: 8-12 minutes at 1.5 to 2 percent grade, starting off with a slow jog. In the last 3-5 minutes of the warm-up, gradually increase to your standard aerobic speed (outside pace).
- First Set: 6x2 minutes on a hill with 1-minute rest intervals; effort should be moderately hard at the offset
- 45 seconds at 5 percent grade (don’t change speed)
- 45 seconds at 6 percent grade (don’t change speed)
- 30 seconds at 7 percent grade (don’t change speed)
- 1 minute rest interval at 2 percent grade (remain at your aerobic pace; don’t go down to a softer speed)
- Repeat 5-8 more times
- Second Set (leg turnover): 8-12x20 seconds at 0-.5 percent grade; you should be working at a sub-threshold pace.
- Run for 20 seconds with good balance, symmetry and control; it’s not a flat out sprint.
- Jump off belt and straddle the treadmill for 20 seconds
- Jump back on for 20 seconds
- Repeat this sequence 8-12 times
- Third Set (if time permits): Run steady at aerobic pace for 12-20 minutes (1.5-2 percent grade).
- Cool Down
It is about mixing it up. Trying to prevent yourself from getting bored. Boredom leads to QUITTING. and we are not doing that.
Another reason this is a fun treadmill workout is you can manipulate the speed and you can do one set rather than all 3. You can be running your same old routine and throw a set of these in there and it helps to get your mind focused on changing your settings every 20-45 seconds. It gives your mind something to do and your focus is now directed at the speed or incline versus the clock or distance.
Take time to know why you are doing what you are doing. Plan and organize your workouts. By doing this you are more likely to follow through.
Get a book on running or whatever workout you want. Maybe it is just grabbing a Fitness magazine or a Health cookbook. But treat yourself to some inspiration. Add some tools in the toolbox.
The Mind is a terrible thing to waste. You have the desire to run or workout but there is always room for more knowledge!
I would like to hear what your favorite Running book or magazine is. Please share I am up for another purchase!