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Running Workouts For Treadmill |
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Treadmill workouts can
be divided in two types—running and walking. If you are a serious
health freak, running is the better mode of exercise for you. To
extract maximum gain from your workout schedule, you will have to
follow a definite set of rules which are proven and time-tested. Mere
running on the treadmill gives you little if you take to it with a
casual approach.
The methods of running workouts for
treadmill are pretty simple and uncluttered. To begin with, run easy
for the first ten minutes. Then set the pace of your machine on a
higher notch and run hard for 3 minutes. Follow it with another three
minutes of relaxed jogging which will help you recover. Again run
fast for 3 minutes. Do not forget to alternate your hard running with
recovery jogs. Repeat this schedule two times. Before coming to a
halt, run for ten minutes at a comfortable speed to cool down.
Another mode
recommends warming up for ten minutes before you start running on a 1
degree incline. Set the machine at your regular marathon pace. Run
for 1 minute and then elevate the surface to 2 degrees. Run for two
minutes. In this way you should go on increasing the level of
incline. Over time it will give you more stamina.
There is another method for the more
serious folks. Warm up and then run for 10 minutes at 10 K speed.
Recover with a 4 minute soft run. Again run at 10 K for 10 minutes
and slow down for 4 minutes. Wrap it up by properly cooling down.
If you follow this schedule
religiously, it will make you a more efficient runner after some
amount of time. However, there are some important aspects to keep in
mind. Do not overwork yourself. Do these not more than two times a
week. And you should not forget to set the elevation at a 1 degree.
This will make up for the lack of air resistance while running
indoors and help maintain the equilibrium.
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