A Non-threatening, Non-Boring Treadmill Workout

Running is not my thing.  I do it, occasionally, but don’t love it.  And that’s ok.  Newsflash: you don’t have to be a runner to be fit and healthy.  Ever since…hmmm…middle school (?) I have felt the pressure that running is the ultimate workout and if you are really serious about being fit, then you have to be a runner.  The problem was, ever since middle school, I knew I wasn’t a “runner”.  I loved sports and I was pretty fast, but when it came to going on a long run, I dreaded it.  However, there is a type of fitness running that I actually enjoy, and I want to share it with you in case you are not a “runner”, like me.  This workout is broken down into 5 parts and is done on a treadmill, but it can also be done on a track or a side walk.  Here is what a non-boring, non-threatening 30 minutes can look like (I use the speeds as a guideline, but everyone is different with their leg-length and fitness level–do what works best for you):

  • 5 minutes of warm-up time walking.  Start at a slow walk and work up to a brisk walk (4.0 speed)
  • 10 minutes of running/jogging at a speed where you are comfortable (6.0 average)
  • 5 minutes of 30, 20, 10 intervals.
    • 30 seconds of walking (4.0)
    • 20 seconds of running/jogging (6.0)
    • 10 seconds of sprinting/fast running (8.0)
  • 6 minutes of a 3, 2, 1 inerval
    • 3 minutes of walking (4.0)
    • 2 minutes of average running (6.0)
    • 1 minute of fast running (8.0)
  • 4 minutes of a cool down walk

The easy thing about the treadmill is that you have the clock right in front of you, and to make it more fun you can watch something or listen to music.  The annoying thing is that you have to push buttons to slow down and speed up.  If you do it on a track, you can do it by laps (3 laps walking, 2 laps running, 1 lap as fast as you can and also sprint the straight parts and walk the turns).  If you do it on a sidewalk, you can have visual goals (walk to the stop sign, then run to the red house, etc.).

And if running is not your “thing”, then find a thing that you enjoy and that moves your body.

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