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Three treadmill sessions to sidestep tricky weather
When the sun is blazing and temperatures soar, outdoor running can feel more like a test of survival than a fulfilling workout. But don’t let the heat melt your motivation—these three treadmill workouts are the perfect solution for staying cool while keeping your fitness on track.
Keep these sessions in your back pocket for any season. There are plenty of occasions when tackling the treadmill can be the difference between no workout and fitting in some serious training: when lightning lights up the sky, you’re traveling and only have access to a gym, or you’re trying to stay safe from treacherous, icy conditions.
It can take some practice to know what pace to adjust your treadmill to for specific efforts. Don’t worry if you’re unsure—approximating or adjusting as you go works just fine.
1.- The hill climber
This workout builds strength and endurance, simulating hill running without the outdoor heat, and is perfect for improving your power.
Skip the warmup and cooldown with this one; you’ll be starting the workout at a very easy pace.
Set your treadmill at a 1 per cent incline, then gradually increase the incline by 1 per cent every minute for 10 minutes. After reaching the peak, reduce the incline back to 1 per cent in the same gradual manner.
If this workout feels very challenging, lengthen the time at each gradient, or increase by only 0.5 every minute. Alternatively, if the workout isn’t challenging enough, increase by 2 per cent each minute—if your incline becomes too steep to run on, walking quickly will provide the same benefits.
2.- The speed interval blast
Interval training on the treadmill boosts cardiovascular fitness and increases your speed, making you faster and more resilient.
Warm up for 5 minutes at a comfortable pace.
Alternate between 1 minute of sprinting at 90 per cent of your max speed, and 2 minutes of running at a relaxed pace.
Repeat this cycle 8 times before a 5-minute easy cooldown.
3.- The tempo trainer
This workout enhances your lactate threshold, allowing you to run faster for longer periods without fatigue.
Warm up with 10 minutes of easy running,
Then, run at your tempo pace (a challenging pace, but one you can sustain for about an hour) for 20 minutes.
Finish with a 10-minute cooldown at an easy pace.
Running on a treadmill doesn’t have to be a monotonous chore. The right workouts can be a powerful tool to keep your fitness on track, even when the weather tries to slow you down. Make sure to follow a challenging session like this one with an easy running or rest day, and even though you’re not tackling the elements, hydrate well.
(08/28/2024) Views: 120 ⚡AMPby Keeley Milne
