Happy 2016 everyone! I hope you have had an amazing holiday season full of eating and drinking delicious fatty foods. Now it is the time for resolutions and getting back in shape. Treadmill running does not have to be boring. I try to play with my speed and incline during my workouts so it doesn’t become so monotonous. I have created a treadmill workout for each activity level that will keep you entertained and your heart pumping while you are burning those calories you ate over the holidays.
These treadmill workouts are meant to be flexible. If you want more of a challenge increase the base speed or add an incline. The treadmill is awesome because you have control over your run. The advanced workout pace is under 8 minute miles, which is my goal when I am training. I have also created an intermediate and beginner treadmill workout.
Please consult your physician to make sure you are healthy enough to complete these workouts. Also the gyms will be packed this time of year so try to go at an off time to get a spot on the treadmill without having to worry about 30 minute time limits!
If you want more of an interval treadmill workout, decrease the base speed and increase the max speed. The constant heart rate change will increase your calorie burn even after your workout is done!
For the beginner runner I would start off at a 3.5-4.0 range for a base walking speed and increase up from 4.6 (4.6, 4.7, 4.8, 4.9 and 5.0) for a light jog during the intervals. I have been working with my sister to be able to run a 5K. I think this treadmill workout would be a great start for her.
If you want to make the workout shorter I would cute out the first 2 x 5 minute intervals. This would make it a 40 minute workout (30 min + 10 min warm up and cool down).
Truly all you need to run is a good pair of running shoes, but accessories are great to have if you want to keep track of how long, how far and how fast your are running when not on the treadmill. I use the Polar M400 watch ( I got mine on sale at Target!) with the Polar H7 Bluetooth heart rate sensor to get accurate calorie burn during my workouts. I have used Fitbit in the past and I would use it again, but I wanted more accurate distance and pace calculations during my outdoor workout. I have not tried the Fitbit with the heart rate monitor, but I have read good reviews. Also some great tunes are very motivating.
After completing this workout make sure you stretch, hydrate, re-fuel and congratulate yourself! This is a tough workout and you should be proud. If you are trying to lose weight don’t go splurging on the donuts and cakes! After this workout I had an awesome taco salad that only came out to be 350 calories (I used MyFitnessPal to calculate this).
Vegetarian Taco Salad
- 2 cups lettuce
- 1 small tomato, sliced
- 1/2 cup vegetarian refried beans
- 1 TBS guacamole
- 1 TBS plain greek yogurt (substitute for sour cream)
- 1/4 cup mexican cheese
- 3 corn chips, crushed
Combine all ingredients in a bowl and enjoy! If you want to add some spice add about 1 TBS chopped green chilies or jalapenos.
Instead of wine I hydrated with some Kombucha tea. I have just heard of it (literally days ago!) and started researching it. Apparently it prevents lactic acid build up in your muscles and boosts energy! I’ll take that. No soreness after this workout. I was walking around the Saturday Morning Market and found a tent that was selling it. I obviously had to try it out so I bought a growler full. You can find Kombucha at your local health food store. They come in a variety of different flavors and are yummy! From what I have read 16oz is about 60 calories.
Well I hope this is one of your many great workouts of 2016. I will be right there with you trying to stay healthy and fit this year!!