Almost no one I talk to enjoys running on a treadmill. I love running trails because of the scenery, challenging terrain, and the softer footing is easier on my body, but there are days when running outdoors isn’t a great option. Treadmills feel a bit like running on a hamster wheel and that makes a lot of people avoid running during the colder months. This week’s #WeightChallenge is to do some interval training on the treadmill if you’re stuck inside. Interval training will help break up the boredom of running in place and High Intensity Interval Training, or HIIT, creates a greater oxygen debt, faster cardio results, and burns more calories than long slow distance running.
After a warm up, start running at a tough but manageable pace. I like to hold right around my 5k race pace or a little slower. Run hard for one minute and then back off the pace to a walk or slow jog for two minutes. After the two minutes dive back into your fast pace and hold for another minute. Keep alternating back and forth for 20 to 30 minutes.
This should give you a great cardio workout. If you are a little more fit try doing a 1 to 1 ratio between hard pace and slow pace or even 2 to 1. The goal is to get your heart rate up to the 70-85% of max range during the work period but recover to or below 65% of max during the rest period.
Send me a picture of what you do to stay sane during your treadmill workouts for a chance to win one of our giveaways. Tweet or post the picture to instagram and tag #WeightChallenge.
Happy running and remember Spring is coming!