Running is an efficient means of losing weight. While most people think of running as a simple jog or long run outside, there are many other ways to incorporate running exercises into a weight loss routine. Brian Mac, sports coach of UK Athletics, promotes interval training as an effective workout. Treadmills provide the controlled environment for these intervals. Mac says the principle behind interval training is to incorporate bouts of high intensity mixed with moderate intensity. Intervals performed on the treadmill add variety and fun to any workout routine.
Speed Work
Not only can speed work help you lose weight, it can also make you a more efficient runner. This workout involves intervals of moderate-paced runs mixed with basic jogs. To begin, warm-up for 10 minutes at a comfortable jog. After the warm-up, increase your speed by 1.0-2.0 miles per hour. Stay at this speed for 3 minutes and then return to your jogging pace for 3 minutes. Repeat these intervals four times. If you are able to, increase your speed higher than the previous interval. End with a 5-minute cool-down jog or brisk walk.
Sprints
Sprints are similar to speed work except they offer a much higher-intensity workout. They will raise your heart rate and push you past your running threshold, leading to more calories burned and increased fitness. Begin with a 10 minute warm-up jog. At the end of 10 minutes increase your speed by at least 3.0 miles per hour. Sprint for 30 seconds and return to a jog for 3 minutes. Continue this interval 10 times through, making each sprint 0.2 to 0.5 miles per hour faster than your previous sprint. End with a 10 minute cool-down jog and brisk walk.
Hills
Hills are an ideal way to increase your heart rate while engaging various lower body muscles. Begin with the treadmill at a 1.0 incline and warm up with a 10 minute jog. Increase your speed slightly, about 0.5 to 1.0 miles per hour faster than your warm-up pace. Increase the incline to 2.0 and run for 1 minute. Return to a 1.0 incline and run for 1 minute. Increase the incline to 2.0 and run for 1 minute, followed by 1 minute at a 1.0 incline. Continue in this manner, increasing each incline 1.0 higher than the previous hill. Your goal should be to reach an 8.0 incline; however, you may not be able to reach that level during your first workout. Each workout will help you reach a higher fitness level.
Member Comments
eepiyush May 21
normally what should be the speed at which we should run on treadmill. If we r trying to losse weight?. I had heard running at high speeds is not good for weight loss is it correct ?. I m comfortable running anywhere between 4-6 mph but normally run at 4-4.5 so as to avoid adverse affect. Also i do jogging for 1.5 hrs is it ok or should i decrease my interval
regards Piyush