Cardio is an integral part of any workout and is especially important when trying to lose weight. One of the most popular types of such exercise is running. And while some athletes like to run in the park, others prefer enclosed space, in a gym or at home.
If you are one of those who jump on the treadmill, you may be doing it wrong. There maybe a more effective way to do the workout. If you want to run a marathon or half marathon, you will need more than running shoes – you need to train for it and know what are the most effective treadmill workouts.
You need to personalize your treadmill workouts. For example, you can do Interval training – a combination of intense exercise and recovery periods of low intensity will save time, melt fat and speed up metabolism. The type of training you do depends on what you want to achieve with your running routine.
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If you are a Beginner in Running
Whatever they tell you, this is the most natural sport. You can start easy with a treadmill run as treadmills are safe and easy to regulate.
The first thing beginners think about is perseverance. It is not important to run fast or conquer large inclines. You just have to create an order for your body to get use to.
Once you start running and you have already been able to run for 10 minutes, do your first 5 km in 30-40 minutes, then start looking for 10km. Then, like a lot of people you would probably want to start running outside.
That is the next logical thing, going for a outdoor run or a half marathon (21.1 km).
Running a marathon (the classic distance between Maratonas and Athens’s town is 42,195 meters) is not that difficult, but it requires at least a 4-month program. After marathons come ultramarathons, which is a distance of 80, 100 or 150 km, but this is a topic for another conversation.
It’s never too late to start, and you should know that the best long-distance runners are adults. Until recently, the world marathon record belonged to a 37-year-old man.
If your Goal is to Build Muscle
Fortunately, scientists at the University of California have decided to test the effectiveness of various workouts on their own. In 2008, they gathered those interested and divided them into three groups –
- those who do cardio;
- others who train with weights; and
- third, who combined, running 30-60 seconds between weight training exercises.
Although the participants in the three groups had the same routine (3 times a week for 11 weeks), those in the latter group performed better:
- 991% more fat loss than the other two groups.
- 82% more muscle.
- 35% more strength in the legs.
- 53% greater leg endurance.
- 28% more flexibility in the lower body.
- 144 percent more flexibility in the upper body.
This means that hybrid workouts burn more calories and help build muscle mass and improve flexibility.
The exceptional thing, in this case, is that they do not need to do cardio and weight training separately to achieve significant results – an ideal option for anyone looking for a fast and effective workout that can be done anywhere.
If you Want to Run For Weight Loss
Sprints while running are one of the things that really burn fat. Include them in your weight loss workout will allow you to achieve the desired abdominal clearance.
Training with interval burns more calories, stimulates metabolism, and continues to work much longer after the end of the session than traditional running—just a winning combination.
If you Want to do Marathon Training
To see the right strategy when training for a marathon, we can look at a study done in the Netherlands.
556 participants in the half marathon and 441 in the marathon completed three questionnaires during their preparation. The questionnaires looked at average weekly running volume and longest-running for the week.
In general, the study results confirm other similar ones, which conclude that a higher average weekly volume leads to better race times. We might expect faster runners to have a higher weekly volume by presumption, but the authors’ statistical analysis includes the pace of the run, and even taking that into account, the higher volume is still a statistically significant factor in race performance.
In addition, the authors’ analyzes show only very weak correlations between the average weekly volume and the pace of training.
Safety Tips
Minimize Distractions
Fill your water bottle, adjust your playlist, and double-check the laces of your shoes before training. After the start and as you increase your speed, focus on your task, instead of watching TV or trying to see how fast the person next to you is running. In general, avoid doing several things at once. Do not write messages, check your email or take calls. In general, forget about your cell phone.
Start Right
To start your run on the treadmill properly, hold on to the side handles as you get onto the treadmill. However, during the workout itself, avoid doing it (unless you start to fall), because otherwise, you will reduce its effectiveness. Maintaining the proper running form will help you reap the benefits.
In addition, increase the speed gradually, especially if you are a beginner. At first, using this appliance may make you feel weird, but you will get use to it quickly.
Don’t Neglect the Safety Mechanism
All treadmills are equipped with a special guard that you can attach to your clothes with a small rope. If you fall, the safety will immediately stop the treadmill.
The Conclusion
Both endurance running and interval training have their advantages. Whatever you choose, the important thing is to progress gradually. Increase the incline or speed little by little. Slowly rising up the difficulty level can allow you to progress at a good pace without the risk of running injuries.
