Treadmill workouts good alternative for cold days

It's that time again when runners are faced with the toughest of tough decisions: Should I run outside or kowtow to the weather and hit the treadmill?

Truth be told, many runners would prefer facing winter's wrath than subjecting themselves to the monotony of a treadmill workout. After all, what's a little snow and sleet when the alternative is 60 minutes spent watching a digital clock count down your workout second by second.

Yet despite an almost universal dislike of running indoors, even the heartiest of runners are forced to hit the treadmill a couple of times a season. And when that happens it pays to be prepared.

The first step in getting ready for that inevitable treadmill workout is not trying to replicate your regular run around the neighbourhood. Instead, use the treadmill for what it does best: spit out stats from a console that is right up in your face.

The ability to play with speed and incline is one of the few redeeming features of these indoor beasts of burden. Of course, you can always let the machine do it for you by choosing one of the built-in workouts featured on most treadmills, but, frankly, doing it yourself is part of the boredom-beating strategy I'm trying to instil.

That strategy relies on your ability to remain engaged in the workout. I know that many people believe zoning out is the only way to get through a treadmill training session. But I've yet to find a playlist or TV show compelling enough to stop me from wanting to bail out of my workout within 15 minutes of starting.

Nope, the only way to get through a treadmill run is to become numbers-obsessed. Set your pace, set your incline and get moving. Then in a couple of minutes change those numbers again, repeatedly mixing it up until the next runner is waiting in the wings ready to take your place.

Done right, a treadmill workout cannot only be challenging enough to keep your interest, it can actually make you a better runner. After all, those in-your-face stats are like a trusted running buddy, brutally honest and dedicated to keeping you on pace even when you feel like throwing in the towel.

Here then, all set for those days when the Canadian winter rears its ugly head, are a few treadmill workouts designed to chase away boredom and help you get 'er done.

Fast and furious

This is for those days when you want to finish your workout in record time, getting the maximum bang for your buck in 30 minutes or less.

Start with a brisk walk or easy jog for three to five minutes. Then increase the incline to one per cent and crank up the speed to 80 per cent of your maximum effort for two minutes. Slow it down to a walking pace for 60 seconds, then crank her back up for another two minutes. Repeat five to seven times, depending on how much time you have budgeted for the workout. Cool down with an easy jog for one minute, followed by a brisk walk for one minute and an easy walk for the last 60 seconds.

Mountain climber

Replicating hill training on the treadmill has a hidden bonus - you can skip the body-jarring downhill portion of the workout while keeping the heart-pounding, strength-building incline part of the run.

Jog easily for three to five minutes, then increase the incline to three per cent. Run at 60 per cent to 70 per cent of your maximum effort for two minutes. Reduce the incline back to one per cent and jog easily for 60 seconds. Increase the incline again, this time to four per cent and repeat the two-minute interval, maintaining your 60 per cent to 70 per cent of max effort.

Reduce the incline again to one per cent and take a 60-second respite either jogging easily or walking briskly. Increase the incline by one per cent one more time and maintain your efforts for another two minutes followed by another one-minute recovery. Repeat the whole sequence again, starting with the three-per-cent incline and progressing from there.

The ladder

Begin with a three-to five-minute easy run, then increase the incline to one per cent and your normal pace by 15 to 30 seconds per kilometre. Maintain that pace for three minutes. Increase the speed again and maintain it for another three minutes. Repeat the sequence twice more, increasing the pace each time.

Now work down the ladder, decreasing your pace at the start of every three-minute interval until you're back to your original pace. Finish the workout with an easy three-to-five-minute run.

The sprinter

Run easy for three to five minutes, then increase the incline by one per cent and the pace to about 70 per cent of your max effort.

Maintain that pace for five minutes. Then, increase your speed to 80 to 85 per cent of maximum effort for 30 seconds, then bring it back down to a comfortable pace for five more minutes.

Repeat the 30-second sprints followed by five minutes of moderate-intensity running for five to six times.

? Copyright (c) The Calgary Herald

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Source: http://www.calgaryherald.com/health/Treadmill+workouts+good+alternative+cold+days/7774379/story.html

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