Runners who start a race too fast lose momentum and speed before the finish line; it's the ones who start with a controlled pace who are able to reserve energy and drive for a strong finish. The same principle applies to treadmill workouts. Jumping on the treadmill and running hard from day one is no easy feat, nor is it recommended. The key to a successful running program is to build your endurance for aerobic exercise while conditioning your body to run for increasingly longer periods of time.
Healthy Approach
While running on the treadmill until you give out may seem like a sound strategy for beginners, this approach will likely result in sore muscles, a disappointing exercise session and a general disenchantment with running. When you start instead with walking and running intervals, you'll see progress in your running ability while spending enough time on the treadmill to feel a difference in your energy level and your tolerance for physical activity.
Week One
If you haven't exercised in a while, 10 to 15 minutes is long enough for your first treadmill workout. If you're already physically active, aim for 20 to 30 minutes. Walk for 2 minutes to warm up, and then jog for 30 to 60 seconds before walking again. Continue this pattern for the duration of your workout, ending with 2 minutes of walking for your cool-down. Add 15 to 30 seconds to your jogging intervals if the workout isn't challenging enough. On the other hand, walking for the entire workout during weeks one and two may be the right choice for you. The Road Runners Club of America advises beginners to schedule three to four jogging workouts a week, taking at least one day off between each workout.
Early Training
During the first few weeks of your training, limit the duration of your workouts to 30 minutes and focus on lengthening your jogging intervals as your walk breaks get shorter. During week two or three, for example, try alternating 90-second walking intervals with 60- to 90-second running intervals. Even though your running intervals are not significantly longer at this point, you're walking less and therefore jogging more. Continue this trend as you condition your body to run more efficiently. Make adjustments based on your personal experiences; if you need longer walking intervals, take them. Running coach, author and former Olympian Jeff Galloway advises beginners and experienced runners alike to take walking breaks, noting that the breaks help with muscle recovery, reduce fatigue and improve your overall performance.
Considerations
The American Council on Exercise recommends that you keep your elbows close to your sides when you're running, keep your head level and your hands and shoulders relaxed. Check with your doctor before starting a jogging regimen if you have a history of orthopedic or heart problems. Stretch your muscles after each treadmill workout, holding each stretch for 15 to 20 seconds without bouncing. Avoid stretching any muscle too far; you should feel a gentle pull, but never pain during a stretch.
References
- Road Runners Club of America: Getting Started
- Jeff Galloway: Walk Breaks?
- American Council on Exercise: Ready to Run?
- Bally Total Fitness: Workout for Beginners
- American Council on Exercise: What You Need to Know to Purchase a Treadmill
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
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