Ready to take your treadmill routine to the next level? With a little patience and perseverance, almost anyone can become a runner. A mode of exercise that burns calories, strengthens your legs and improves your heart health, running requires little skill and equipment. A treadmill allows you to run regardless of outside conditions, while giving you more control over your workout. Over the course of this plan, aim for a workout of 30 minutes.
Instructions
Ease Into It
1. Stand on the treadmill and set the speed for 2.0. Gradually increase your speed to a strong walking pace over the course of five to 10 minutes. Shrug your shoulders, shake out your arms, twist your torso. If you feel strong, walk at a faster pace.
2. Increase your treadmill speed to between 4.8 and 5.5, and run for 30 seconds. Return to your strong walking pace for five minutes. Repeat the 30-second drill two or three more times to create a 30-minute workout.
3. Gradually decrease your pace for five minutes as a cool down. Stop the treadmill and perform some light stretches for your legs and ankles.
4. Repeat the 30-second interval workout every other day for a week. The next week, extend your running intervals to one minute with the five-minute walk in between.
5. Gradually lengthen the time of your running intervals over the next three to five weeks, reaching five minutes of running, alternating with five minutes of walking.
Work Harder
6. Decrease your rest times on week six. Run five minutes, but walk strongly for four minutes. Complete every other day for a week.
7. Continue to run for five minutes, but rest only three minutes. Over the next few weeks, keep decreasing your rest time until you can run 30 minutes without a break.
8. Extend the distance and speed of your runs. Always make these increases gradual, so as not to shock your body and invite injury.
Tags: five minutes, every other, every other week, other week, pace five, pace five minutes, Repeat 30-second