Although some people feel like a hamster on a wheel when using a treadmill, it offers the convenience of training regardless of outdoor conditions or time of day. Achieve your goals through treadmill training whether you are a beginner, a regular exerciser seeking enhanced health and weight management, or a runner training for an event. Put on a good pair of running shoes and be sure to include a warm-up and cooldown in every workout.
Beginners
Step 1
Start out walking on your treadmill for 10 to 20 minutes every other day. Try a speed between 2.5 and 3.5 mph. After a few weeks, add in inclines for three minutes at a time---beginning with a 3 percent grade and working your way up to 10 percent or more for greater challenge. Work your way up to 30 minutes of solid walking at a 3.5 mph speed, with or without an incline, at least three times per week.
Step 2
Add in jogging intervals. Start with a speed of about 5.0 mph and go for one minute. Return to a walk for four minutes. Repeat four to six times. After a few weeks and as you feel stronger, increase the length of time of your jogs and decrease the rest periods.
Step 3
Jog for 10 to 20 minutes without stopping. Keep your speed manageable, at about the 5.0 mph pace.
Intermediate Health Seekers
Step 1
Be sure you can walk on the treadmill for at least 30 minutes without stopping at a 1 percent incline at a rate of 3.5 mph or faster. This ensures that you have a moderate level of fitness from which to work.
Step 2
Add in speed intervals. Alternate running at 5.0 to 7.0 mph for one minute with walking for one minute. Repeat to make your workout last between 30 and 45 minutes.
Step 3
Increase the speed of your running intervals gradually. Work your way up to between 7 and 10 mph---depending on your fitness level. Vary your routine by increasing the length of speed drills to between two and five minutes. For more intensity, jog between your speed drills.
Runners
Step 1
Use the treadmill to simulate hills. If you live in a flat area or cannot find an appropriately hilly course to mimic an upcoming race, use the treadmill to run on the hills. Run at a base training pace on a flat road for a few minutes; then try to sustain that pace on various inclines that last for one to 10 minutes.
Step 2
Run speed repeat drills. Use the treadmill's distance display to run ¼ or ½ mile at race pace, and then to recover for an equal distance. Go for four to six miles to help improve your overall speed and endurance.
Step 3
Perform time drills on the treadmill. When you are unable to map out an exact 5K or 10K course, but your training plan asks that you complete one, use the treadmill to simulate your race. Set your speed for your goal pace and push your effort to achieve it.
Tips and Warnings
- Wear an appropriate pair of shoes that supports your foot structure and running style. Replace them every 350 to 500 miles of running. A specialized running store can help you find the perfect fit. Remember that the treadmill does offer different conditions than running outdoors does: The belt is slightly more cushioned than pavement and you lack wind resistance and unexpected terrain changes. For this reason, always set the treadmill at an incline of 1 percent to simulate some of these outdoor factors.
- Before beginning any exercise routine, consult your physician. Adding too many miles or going too fast without development of a baseline fitness level may lead to injuries.
Things You'll Need
- Running shoes
- Athletic clothing
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