Training on a treadmill: add a little variety
Sport And Fitness / / December 19, 2019
With the arrival of winter, a large portion of runners passes from neighboring home stadiums and nearby parks on the treadmills in gyms, as to run in the cold - a treat for the strong spirit.
But training is not a treadmill just do not have their drawbacks, and most important - boredom. When you run on the street, around all the time something happens, even if you are winded 20th round of School stadium, and when you're running on the treadmill, I may be the only people running on adjacent simulators.
Today we offer you several options that will help make a little variety in your workouts on a treadmill.
option №1
- Warmed up to level 3 for 5 minutes (typically complexity scale from 1 to 10).
- Increase speed to 4th or 5th level and run at a pace of 10 to 50 minutes. The time depends on your fitness level and this should be your middle distance.
- Then go back to the third level and so run for 5 minutes. Running at this pace will help you cool down and tidy up your pulse.
variant №2
Another option to vary the routine: to arrange a "musical" intervals. This is when you pick up your running playlist so that the songs with different tempos alternate - one fast, one in the recovery rate, again a fast and so on. The intensity can be adjusted to the possibilities and moderate during the restoration sites. The same applies to the fast pace of the interval lengths - because you yourself pick the music and can calculate their potential. For the first time is better to choose music from your standard a running playlist, and then you can add new, not run-jogging tracks.
option №3
This jogging will make you a good sweat.
- Warmed up for 5 minutes on the 3rd level.
- Increase your speed to 0.32 km / h, begin repeating something aloud (a favorite phrase from the movie, or slogans - whatever) and run it for 1 minute. On glances do not pay attention;)
- Then increase your speed again by the same amount and continue to run well and to repeat their chants. If this is for you too hard, then increase to 0.16 km / h.
- Continue to increase your pace every minute until then, until it becomes difficult to recite slogans. As soon as you feel that you find it difficult to pronounce words and shortness of breath, note the pace and measure their heartbeat. Try jogging in the future adhere to this tempo.
- Complete training 5-minute jogging on the 3rd level of complexity.
option №4
This option will help you remember what is running over the hills.
- Set the tracks on the rise 0-2%, and run a couple of minutes minutes you are accustomed to the pace of the scoring.
- Then increase rise to 5% and so run for 3 minutes, then reduce the level rise to 3% and so run for 5 minutes, and then again return to 5% and run for 3 minutes. Alternate these "elevation" for 10 minutes.
- Then back down the climb, but at the same time, increase your pace on the same 0.32 km / h and run another 35 minutes.
option №5
- During the first 5 minutes of warming up on the 3rd level of complexity.
- Increase the level of difficulty to the 7th level of complexity and so run for 4 minutes, then arrange a reducing run on the 3rd level of complexity for 2 minutes.
- Then go to the 8th level of difficulty and run at this pace for 3 minutes, then - 2-minute replacement jogging at №3.
- Increase the load to the 9th level of difficulty and run at this pace for 2 minutes, then - 2-minute replacement jogging at №3.
- Increase the load until the 10th level of complexity and run at this pace for 1 minute, then - 2-minute replacement jogging at №3.
- Go back to the third level, and so run for 5 minutes to recover and bring your heart rate in order.
This "staircase" can be turned into a "pyramid", thus increasing the load almost twice. That is, after level 10 again run through the same level for 1 minute, then scroll down to the level 9, and so on up to level 7, completing all replacement jogging.
variant №6
Another option with the telling title "The Kenyan runner" who will remind you of running on hills.
- Warm up to 3rd difficulty with zero rise for 5 minutes.
- Increase the slope to 6% and reduce the rate to a more comfortable. Run at a pace of about 10 km.
- Again translate the track lifting 0% and run, maintaining the same rate, a further 5 minutes.
At present, all the while, but we will continue to look for interesting options that will help you not to get bored in the winter, and do not defer to the first run of the spring sun;)