01-28-2014

Fun Treadmill Workout

It’s cold outside. I’m starting to run again this week, but I would like to stay inside. I’ve ran in the cold before but recently I am just not feeling it. It’s just been too cold and I’m afraid of slipping on ice/snow.

So I came up with something to keep from getting bored on the treadmill. You know how in spin classes you usually increase resistance or speed when the music tempo picks up? Well, that’s what you’ll do in this workout!

treadmillworkout

Start by warming up for 5-10 minutes, then jog at whatever your easy pace is. Turn your music on & up.

With each song that passes, every time the chorus comes up (which is usually the most upbeat portion of the song), either increase your incline, or increase your speed.

For example, if you’re running at 5.5, when the chorus comes on, increase to 5.8-6.0 until the chorus is over. Once it’s over, decrease back to an easy jog. Switch it up by increasing your incline on one song, and increasing speed on another song. Repeat for however long you want your run to be!

Let me know if you try it out! Do you have a treadmill boredom buster workout? Please share in the comments :)

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02-12-2013

Hill Workout on the Treadmill

Whether it’s because of the weather or because you live in a flat area, sometimes an outdoor hill run just isn’t possible.

Recently, once a week I have tried to incorporate hills into my run, and usually it’s been on the treadmill. I like hills on the treadmill because you can control the incline. Below you will find my own hill workout I’ve created, which usually amounts to 3 miles. If you do a shorter warm-up or cut the 3 minute break into less time, it will be less miles (obviously).

Since I’m just starting half-marathon training, these are different than hill sprints. I am not doing hill sprints. These are simply running at an incline at a normal pace. I do not change my pace on the treadmill while doing these. Hill sprints are great but once you have built up a running base. So, if my running pace that day is 10 minutes per mile (or 6.0 speed) that’s the speed I keep it at the whole time…unless of course I want to walking break ;)

Let me know if you decide to try this workout on your next treadmill run! I love it…it helps pass the time and make the dreadmill not so boring :)

hilltreadHow do you make the treadmill less boring? Any sort of interval workout works for me. I cannot run at a steady pace and not be bored out of my mind!

01-21-2013

Outdoor Running vs. Treadmill Running

Let me tell ya, I felt a huge difference between the two when I ran outside on Saturday.

I know, I know…it’s common sense right? Obviously running outside will be harder because on the treadmill there is no wind, resistance, and the belt propels your feet.

 SashaW via Compfight cc

I have never really done a combination of running outside and treadmill running. I mainly stick outside, but this winter (due to getting a gym membership) I decided to run inside more because I hate the cold. I have done the best I could to simulate outdoor runs, such as setting the incline to 1% and throwing in some hills periodically. But I guess that wasn’t enough!

My goal was to run 3 miles, and I figured that could be accomplished in 30 minutes. I mean, I have been running 9:50 minutes per mile usually on the treadmill. Welp…I was wrong! I felt good for the first half mile then it all went downhill. It felt like my legs were lead and just could not go any faster. I ended up averaging 11:30 minutes per mile…and only ran 2.6 miles in 30 minutes. And my shins definitely hurt after as well.

I have a feeling this is why I didn’t PR (set a personal record) at the Big Chill 5K in December. I had mainly been treadmill training before that, and I wasn’t fully ready for a slightly hilly course.

Anyway, why am I sharing this with you? I’m not sure…but I figured other runners would be interested and could give me some tips as well! I plan on doing a half-marathon in April, and really want to set a PR. Hoping my running coach could help me hit 2:00 or sub-2:00?? After Saturday, it was clear to me I need to do mainly outdoor runs. I came home and napped after that run…that’s how much it tired me out! #sad

Because I needed a picture of a cute animal sleeping.

How do you motivate yourself to run outside in the winter? I have ZERO desire to do that…help!

 

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