Wednesday, June 22, 2011

How to Run on the Treadmill

Running on the treadmill has some obvious advantages over running outdoors, especially if the weather outside becomes bone chilling.

It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?


Whether you are a hardcore runner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover. As you'll see, these treadmill workouts are based on interval training.

Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. The result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.

This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.

What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!

So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.

Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do.

Interval Workout #1

Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%

Repeat 4 times for a total of 12 minutes.

Interval Workout #2

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Interval Workout #3

Work = 30 seconds @ 100%
Recovery = 90 seconds @ 65%

Repeat 10 times for a total of 20 minutes.


Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting and learn more about the best running workouts to get you fitter and running faster than ever before!


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