Exercising is very important to stay fit and healthy. To stay the fit majority of people prefer outdoor running as it doesn’t make you bore. The outdoor running is considered the best option as you get space to stretch which is quite beneficial after running. Unfortunately, sometimes it rains or any other reasons that force you to practice running on a treadmill. The majority of people are unaware of fact that you can bring a variation on the treadmill to attain best results. (Also read: Five Plank Exercises For Body Stretching)
Lets’s now how to make running more interesting and effective on the treadmill.
- Interval Sprints
This is an effective short routine that combined with a training session or the day-long run. If you can keep running after the sprint then you are really going hard. The 30-seconds intervals are about going all-out with 30 seconds, you raise your heartbeat.
How to do it:
Set the treadmill at 2.0 incline and run 30 seconds as fast as you can. Following this walk for 30 seconds. An advanced runner can make the interval of one-two minutes with one minute of recovery interval. (Also read: 3 Kettlebell Exercises To Get Perfect Abs)
- Squats and lunges between intervals
One of the best ways to attain best results from treadmill routine is to add squats and lunges. By adding the squats and lunges you build up lactic acid and learn how to push through that.
How to do it
Just practice some lunges and squats when you are halfway through your work out. 3 sets of 10 reps at the end of each set, hold the pose for seconds. Similarly, practice 3 sets of 5 reps on each leg at the end of each set.
- Alternate inclines
This is one of the best workouts as you need to run two miles to get your blood pump.
How to do it
Pick your target mile pace. Practice alternate the incline every minute. A pattern from 5.0, 7.0, 10.0, and back down to 5.0 by the end is good. Increase your speed throughout the workout so that you hit your target mile pace.
- Side-shuffles and backward running
This will help you to get the heart rate up and tire out your calves.
How to do this:
Set the treadmill incline between 5.0 and 8.0. Stand on the side of the treadmill while holding the bar. Set the speed slow and practice a side shuffle for 30 seconds. Then it another side of the treadmill for another 30 seconds. (Also read: Practice these stretch exercises after running)