Cold weather, snow & shortened daylight hours means the transition from outdoor runs to treadmill runs are in effect. Many find it challenged to stay engaged & focused on a treadmill versus running outside because of the lack of stimulus to keep you from becoming bored. When you’re on an outdoor run, you can find neighbors watering the plants, cars zooming past you & dogs chasing frisbees. When you are on an indoor run, you have the treadmill monitor screen taking, what seems like an eternity, to move from .10 mile to .15 mile & if you’re lucky, a television in sight.

It is hard to stay motivated to complete your longer distanced run, especially when keeping a steady pace. These workouts that the Cardinal Health Fitness Center have created will help you to stay focused on your next indoor run & to push you outside of your comfort zone!

STRENGTH FOCUSED TREADMILL WORKOUT

The goal of a strength-based treadmill workout is to add inclines to help strengthen your lower body muscles, such as the hamstrings, quads, calves & glutes. Typically in these workouts, as the incline increases, your goal is to maintain your speeds because you will have ample time at zero incline to get your heart rate back down before your next incline effort.
Remember: Using a jogging pace combined with incline should feel challenging! It should feel very similar to your “run pace” efforts. A “run pace” combined with incline will be feel like a “sprint” effort.

CLICK HERE TO DOWNLOAD THE PDF OF THE STRENGTH WORKOUT

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ENDURANCE FOCUSED TREADMILL WORKOUT

The goal of an endurance-based treadmill workout is to pair long “run pace” efforts with longer “jog pace efforts” without walking recoveries. During endurance workouts, the focus is to be conservative with your “run pace” efforts and instead, increase your “jog pace” efforts. This encourages you to be able to maintain your “jog pace” each time therefore, increasing your stamina. Try your best to not walk or lower your jog pace speed.

CLICK HERE TO DOWNLOAD THE PDF OF THE ENDURANCE WORKOUT

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POWER FOCUSED TREADMILL WORKOUT

The goal of power-based treadmill workout is to challenge your speeds! In this style of workout, you will be allowed more time for walking recoveries, which gives you the opportunity to be explosive & max out your treadmill speeds!

CLICK HERE TO DOWNLOAD THE PDF OF THE POWER WORKOUT

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INCLINE WALKING TREADMILL WORKOUT

Not quite ready to start running on the treadmill? Incline walking is made for all fitness levels & will still challenge your lower body muscles & stamina. Instead of focusing on increasing your speeds on the treadmill, you will focus on maintaining your speeds between 3.5-4 mph and adding incline. The goal is to not hold onto the treadmill hand rails, but instead to pump your arms as you walk!

CLICK HERE TO DOWNLOAD THE PDF OF THE INCLINE WORKOUT

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