I much prefer running outside….well along a nice flat path, preferably gravel…..but sometimes I find the need to run at the gym on the Treadmill. Mostly because I need the free childcare, I mean I am not speedy, but my 5 year old can’t keep up with me and quite frankly, my exercise is ME time.
When I hurt my foot last year, I joined a gym to be able to access exercise bikes and elliptical machines. I kept up with my membership this year thinking it would be good to have access to a treadmill as well. I did a treadmill workout today – and actually now love having this option even when I do not need the free childcare.
Some people like running with a buddy next to them. Like the two loud ladies next to me today talking about some old white haired “big” lady reading Shades of Grey. Um, what do you care what this lady does and does her size REALLY matter. Sheesh – pipe down people, the ONLY reason I was next to them as for some strange reason today it was the only treadmill available…..which no joke shortly after I started the cardio area cleared out. I was SO happy when the loud ladies they left today after mile 1. At least they weren’t on their cell phones….happened another day despite the “No Cell Phone” signs all over the gym – people don’t seem to follow rules anymore do they? Remember, I just like to zone out…
A treadmill can be pretty boring – no change of scenery, but there are some perks.
1. You can set your time and distance.
When you are done, the machine will go into cool down mode and then you can stop. I tend to zone out when I am on a machine, I still use my Interval App so I know when to switch from walking to running without thinking about looking at time. I love my music and thoughts…..just hop on, program and go, it will let you know when your time is up.
2. You can stop anytime you want and just step off.
Unlike when you are on a trail and decide you are done and still have to get back to your car. And lets face it, everyone has a day now and then when what is distance or time is less than what was planned. Even has an emergency cord!
3. You can set your workout.
Wanna do a hill run, its on there. Want to do cardio workout….covered. Fat Buring…..yep that is an option too. Need a flat run…..its there. Or you an do random and take what the machine gives you. Plus you can program the level. I am a level 3 Random girl myself.
4. You can set your pace.
LOVE this feature.
I use this to try to get me in the habit of walking a little briskly during my walk intervals. I can lollygag on the trail, I have to think about walking faster as my tendency is to go to stroll mode. On the treadmill, I usually set my walks at between 14 an 15mph….the slower is definitely very comfortable for me and my go to when I get really out of breath. This brings me to my run intervals….I make a game of it. I start out slow – and work up. I an an interval runner – run a little walk a little and here is a typical workout for me on the treadmill …..when it gets fast I either keep up or fall off (hey its only a minute) oh and “mph=miles per hour”. I do my intervals so every minute after the IPOD Interval Runner App tells me to either walk or run, I manually set the speed every minute, which the machine I use makes it super easy.
TYPICAL Julie Treadmill Workout
Disclaimer: I am NO exercise expert, this works for me and just giving as an example of what I DO. I developed my my workouts based on internet research and knowing my body. I also monitor my heartrate to make sure I am in a safe zone. I have not been trained as a professional. Its my blog, about what I do.
Walk 4.0mph 3 minutes, Run 6.0mph 1 minute
Walk 4.1mph 1 minute, Run 6.1mph 1 minute
Walk 4.2mph 1 minute, Run 6.2mph 1 minute
Walk 4.3mph 1 minute, Run 6.3mph 1minute
Walk 4.4mph or slower 1 minute, Run 6.4mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.5mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.6mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.7mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.8mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.9mph 1 minute
Walk 4.4mph or slower 1 minute, Run 7.0mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.9mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.8mph 1 minute
Walk 4.4mph or slower 1 minute, Run 6.7mph 1 minute
If doing a 30 minute run, I cool down walk for 5 minutes here.
If going for distance – say 3 miles, I keep ramping down the walks….though I might say 30 seconds of the run at the next slower mph – but the final 30 seconds of the run interval bump it back up to 6.9 -7.2mph. This can really kick my butt, I feel like a spaz but in a good way.
5. Cool down can be creative
On the trail, my cool down is a walk. On the ‘mill, I have fun. The machines I use automatically do 5 minutes of gradually slowing down walking. When it gets to 1.5mph, I will carefully turn around and walk backwards. Or today I was doing the Charleston basic step – step touch front, step touch back. Do I look dorky, I am certain, but hey that song on my IPOD during cool down, “it had a good beat that you could dance to.” – RIP Dick Clark, so dance I did. Also might do some slow lunges when it gets super slow.
I actually now like my treadmill time and try to get one in a week when I am in training mode…which um should be always! What used to the dreadmill is now well, kind of fun! And by the looks of my red face upon completion I always get a great workout.
I do monitor my heart rate as well – today, well I kind of pushed it too hard and had to slow down and walk a couple minutes as I was at 171 which is too high for me. But I just try to keep it different to break the monotony.
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I love #2! I only recently started taking my runs and walks outdoors and it was a huge adjustment, finding myself farther from home/car/bathrooms/water fountains/etc/ than I expected! Not so with the treadmill, especially the one residing in my house. 😉