A treadmill is an extremely versatile piece of gym equipment. There are a whole host of workouts that you can do on a treadmill to suit all needs. A treadmill can be excellent for beginners and seasoned runners. Here are some tips to help you get the most out your treadmill.
Workouts for beginners
If you are new to running, 30 to 40 minute workouts that combine walking and running are a good way to start. Set an incline of 1.0 throughout and begin by walking for 10 minutes with the speed set at around 3.5mph. Next, alternate between 2-minute running bursts (at 5.0-6.0mph) and 4 minutes of walking. Finish the workout with 10 minutes of walking.
The combination of walking and running will get your heart rate up and will prime your body for speed and distance. If the workout seems too easy or too hard, just adjust the speed accordingly.
As you start feeling more comfortable on the treadmill, move up to 60-minute workouts that alternate between brisk walking, jogging and slow running. You can adjust the speed and timings as you see fit, but try to aim to burn around 300 calories during the workout.
As you begin to feel that you are really getting the hang of combining walking and jogging, the next logical step would be to step up the pace and begin sprinting. A 30-minute workout that combines brisk walking (at 4.0 mph) with one minute sprint bursts (6.5mph) is a great way of increasing your speed.
Intervals and hills
Now it's time to get a bit more adventurous. Bootcamp workouts will push you as they challenge you in terms of both speed and endurance. Mixing intervals, sprint work and hills will ensure that your workouts are anything but boring.
Another way of making sure your treadmill workouts never get boring is to try pyramid intervals. Changing the running speed every minute is great for weight loss. Any combination (for example, 5.0-6.0-5.0) will work well. Choose speeds that you are comfortable with or speeds that will challenge and push you.