Interval Treadmill Workout for Winter Months
Do you love to run or are you getting ready for your Spring Marathons’? During the cold winter months it is hard to get a run in outdoors. Here are some helpful treadmill tips and workouts to keep up your endurance and help you meet your running goals!
Tips:
Always run with a slight incline – Running on a slight incline, 1-3 grade, will simulate a more realistic runners gait.
Do not hold on to the handrail or console – Holding on to the handrail or console creates asymmetries in your stride creating increased susceptibility to injuries. Also holding on can suppress neurological health. During normal neurological development, your arms and legs develop an alternating “cross-crawl” pattern. This pattern stimulates healthy brain function along with optimizing your upright walking motion.
The Hill Workout
- Warm-up for 10 minutes, treadmill should be at 1 degree
- Elevate Treadmill to a 1.5 degree incline and run for 2 minutes
- Return back to 1 degree incline for 2 minutes
- Elevate Treadmill to 2.5 degrees and run for 2 minutes
- Return back to 1 degree incline for 2 minutes
- Elevate to 3 degrees and run for 2 minutes
- Return back to 1 degree for 2 minutes
- Repeat to 4 -1-5-1-6-1-7-1-8-1
- Finish your workout running an easy 10 min cool down
The Speed Workout – Intermediate Runners
- Warm-up for 10 minutes. Treadmill should be at 2 degree incline, 4 mph pace
- Run 6 mph pace 4 minutes
- Run 6.3 mph pace 8 minutes
- Run 6 mph pace 8 minutes
- Run 6.3 mph pace 8 minutes
- Run 6 mph pace 8 minutes
- Run 6.3 mph pace 8 minutes
- Run 6 mph pace 4 minutes
- Cool down 4 mph pace 5 minutes