When working out on a treadmill, it can be easy to fall into a routine where you aren’t challenging yourself quite as much as you could. But there are many ways to push yourself to improve your endurance and get just as good a workout as you would on the road.
Below you’ll find out how to ramp up your treadmill workout to get the most out of it.
Change up Your Settings
One of the greatest benefits of using a treadmill is that it lets you control your heart rate, pace, and incline. Use this ability to your advantage by changing up your speed and incline.
Try an interval workout where you simulate running hills. First, increase your incline for two minutes, then use a decline setting for the same amount of time to work out your quads, calves, and hamstrings. If you don’t want to adjust these settings yourself, use a pre-programmed hill or interval workout.
Although it may seem counter-intuitive, if you push yourself to the limit during every workout it won’t actually help you improve. You’ll be too fatigued to see major gains and you can even cause injury. Plus, when you’re tired all the time it’s hard to push yourself to the next level. Instead, avoid fatigue and potential injury by following a hard workout with a day that involves cross training or flatter terrain. By giving yourself rest, you’ll actually improve your speed and endurance in the longrun.
Simulate Your Race
If you know you have a race coming up, simulate the course by using your treadmill’s settings. Use the automatic elevation options or add hills to your treadmill course so you can get used to the burn. If you want to practice finishing strong, push yourself to run at a faster pace at the end of your workout.
Care for Your Joints
Running uphill is less likely to cause injury than running downhill. If you’re injured from running downhill outdoors or simply want to go easy on your joints, adjust the incline on your treadmill so you’re running uphill. Do a series of intervals where you move from an uphill incline to a flat setting, allowing yourself to recover without hurting your knees.
Know What to Avoid
There are several things you should avoid when training on your treadmill. The first of these is the fat burn setting. While this setting may sound appealing, it actually lets you work out at a lower intensity when in reality you’ll burn more fat if you run faster. Forgo the pre-programmed option and instead maximize your speed.
In addition, many people add weights to their treadmill routine without considering the fact that it can negatively impact their balance. Never incorporate weights into your treadmill workout as they can cause serious injury. Strength training separately is a great idea, but give it its own space and time.
Now that you’ve learned new ways to maximize your treadmill workout, download this month’s promotion and save on fitness equipment.