Spice Up Your Cardio: Keeping the Treadmill Interesting

Originally Featured on BenderFitness.com

Hi Everyone!

If you're a runner chances are you find running inside on a treadmill incredibly boring. There are a rare few who love the treadmill, but typically runners are invigorated by the great outdoors. 

Sometimes weather, or worn out shoes can force you to keep your workout indoors. It's easy to get into a rut on the treadmill. Don't let it happen to you! Change not only keeps it interesting, but it challenges your body and progresses your level of fitness.

Below are some great options to keep your workout fresh, and your cardiovascular system working. There are three treadmill walking workouts, and 5 variations of running workouts. 

Walk 1 (Total Time 35-45 Minutes): 

-Minutes 1-2: No Incline. 
-Minutes 2-10: Select a challenging incline that makes you sweat, increases your heart rate, and breathing. 
-Minutes 10-12: No Incline.
-Minutes 12-20: Increase the incline challenge by 1-2%. 
-Minutes 20-22: No Incline or very low incline (1.5-2.5%). 
-Minutes 22-30: Moderate Incline.

Cool Down: 5 minutes at no incline, decreasing to a comfortable pace. 

Walk 2: Incline Intervals (Total Time 30-45 Minutes): 

-Minutes 1-2: Warm Up, no incline comfortable pace. 
-Minutes 2-30: Alternate incline every two minutes, varying between very challenging, and easy paces. 
-Cool Down: 5 minutes walking at a comfortable pace, allowing your heart rate to return to normal. 

Walk 3: Incline Challenge (Total Time 20-35 Minutes):

-Minutes 1-2: Warm Up, no incline, comfortable pace. 
-Minutes 2-15 (or 30): Maximum incline that you can maintain for an extended period of time. 
-Minutes 15-20 (or 30-35 for longer workouts): Cool Down, no incline, comfortable pace. 

Running:
For the purposes of this post I will stick to describing indoor running on the treadmill. In the warmer months I do 99% of my running outdoors. 

Run 1: Steady State Cardio (30 Minutes): 

-Warm Up.
-Minutes 1-30: Run at a comfortably challenging pace. You should be sweating, but should be able to carry on a conversation. 
-Cool Down: 5 Minutes

Run 2: 3 Mile Pace Climber (Time varies depending on your mile pace):

-Warm Up. 
-Mile 1: Comfortably Challenging/Conversation Pace. 
-Mile 2: Increase the speed to a pace where you can still talk, but it is challenging. 
-Mile 3: Race Pace speed. 
-Cool Down: 5 minutes

Run 3: Treadmill 5K (Time varies depending on mile pace):

-Warm Up
-Select a pace that is reflective of your 5K (3.1 mile) race pace, or slightly faster. If you are training to increase your 5K speed you can decide based on your goal pace and progress from there. Complete 3.1 Miles at this pace. 
-Cool Down: 5 minutes. 

-Run 4: 3 Mile Interval (Time Varies):

-Warm Up. 
-Mile 1: Comfortable Pace.
-Mile 2: Race Pace.
-Mile 3: Comfortable Pace
-Cool Down: 5 Minutes. 

Run 5: 30 Minute Interval Variation (30 Minutes):

-Warm Up.
-Vary Interval every 1-2 minutes, alternating between easy, and challenging paces. 
-Cool Down. 

Run 5: Long Run:

*I typically do my long runs outside, even in the cold months, but they can be done on a treadmill. 

-Run at a comfortable pace for desired distance or length of time. This can vary from 45-60 minutes for me on the treadmill. Outside I focus on miles and will do 8-13 miles. 

Need Motivation:

-Sign Up for a 5K, 10K, or a Half Marathon in your area! Every time you run or walk you will know that you are training for something. It can be a great motivator to train and stay consistent with your cardio!