Run for the Hills – A Treadmill Workout

by Lisa Rhea

 

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Image courtesy of lekkyjustdoit at FreeDigitalPhotos.net

Most people loathe the treadmill. I’ll admit it’s not my favorite either, but the only thing that can make it worse is simply jumping on and grunting out time.

You need a plan of attack to make the most of your treadmill workout and avoid sheer and utter boredom. Having a program that varies speed or elevation over time will break up the monotony and challenge you.

Here is one of my favorite treadmill workouts – a hill run that increases in intensity. I’ve also included a variation that’s an extra challenge for the advanced athletes. You can do this walking or running, but be sure not to hold on to the side rails of the treadmill, so you’re really working your legs and stabilizers.

Run For the Hills

Warm-up – 5 minutes, walk and/or jog on 0 percent incline to loosen up your legs. Set incline to 5 and begin the following program:

Incline Level 5 – Run 2 minutes, Walk 1 minute, increase incline by 1

Incline Level 6 – Run 2 minutes, Walk 1 minute, increase incline by 1

Incline Level 7 – Run 2 minutes, Walk 1 minute, increase incline by 1

Incline Level 8 – Run 2 minutes, Walk 1 minute, increase incline by 1

Incline Level 9 – Run 2 minutes, Walk 1 minute, increase incline by 1

Incline Level 10 – Run 2 minutes, Walk 1 minute, reduce incline to 0

Cool-down – 2 minutes, walk at 0 percent incline, followed by stretching

Advanced Variation:

Same as above, but when you complete level 10, decrease incline to 9

Incline Level 9 – Run 1 minute, Walk 1 minute, reduce incline by 1

Incline Level 8 – Run 1 minute, Walk 1 minute, reduce incline by 1

Incline Level 7 – Run 1 minute, Walk 1 minute, reduce incline by 1

Incline Level 6 – Run 1 minute, Walk 1 minute, reduce incline by 1

Incline Level 5 – Run 1 minute, Walk 1 minute, reduce incline to 0

Proceed with cool-down and stretching.

*You will likely need to decrease speed as you increase elevation, but keep it challenging. Remember to avoid holding on to the side rails of the treadmill.

Give this workout a try and let me know what you think!

 

 

 

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