When the weather is too inclement to venture outside, a treadmill is a good alternative. Treadmill running however can get a little monotonous and make you feel like you are, well, running in place.
To get the most out of your treadmill work out, try the following:
1. Put the incline at 2%. This best replicates an outdoor grade, as well as increases your heart rate slightly.
2. Always start with a walking warm-up of 2 to 3 minutes minimum, and then move into a slow jog for another couple of minutes before setting your goal speed. This allows your body time to transition into your work-out speed gently.
3. Make sure you drink plenty of water and dress lightly in performance clothing. If there is a fan available use it. Poor ventilation can impair your cooling abilities making your work-out seem harder and less comfortable.
4. Finish each work-out with a 5 minute cool-down. Start by decreasing to a slow jog, then to a walk and finally to a retro-walk. Only try a retro-walk if your treadmill has side rails. Slow your speed to 1 mph. Holding onto the handlebars, step onto the non-moving side panels, turn around, and then step back onto the tread. Do this for a minimum of 1 minute.
5. Listen to upbeat, motivating music.
6. Try pyramids. These are adjustments to incline, speed or both. After you are completely warmed up, increase your incline by ? to 1% for 3 or 4 repetitions, staying at each incline for 2 or 3 minutes. When complete decrease back to 2% in the same fashion. The same can be done with speed, increasing in increments as small as .1 mph. For an extra tough work-out increase both parameters in an alternating fashion.
7. If your treadmill has programs, run one to establish a speed and distance value. Then once a week try to improve upon either the speed or distance.
8. If you run at a gym that has a 30 minute time limit, try doing your warm-up and cool-down on different equipment so you can use the whole 30 minutes of treadmill time at goal speed, extending total work-out time to 40 minutes.
9. An elliptical trainer or stationary bike can provide an excellent substitute for the treadmill on those days you just can?t get the treadmill or on your cross-training days. To replicate running turnover, use 180 strides per minute on the elliptical trainer and 90 rpm on the bike.
When purchasing a treadmill the most important component is the motor. Look for a 2 hp continuous. This rating lets you know that you will get 2 hp with load, which means when you are on it. You may experience belt slippage with anything less then this, particularly if the maximum weight rating is 300 lbs and you plan to run on it. A 20 X 60 inch tread is optimum, as are side rails and a program save feature. Check out
www.treadmilldoctor.com for ratings on all makes and models.
