Treadmill Slump?

We're half way through winter, and for those of us in the frozen tundra known as the North East Coast we are still stuck in-doors for our work-outs.

I've been receiving a lot of requests for information on treadmill slumps, and if you aren't using your treadmill's available programs here are some simple little changes.

If possible, move the treadmill to a new location like by a window (or different window) so you can envision running/walking/jogging outdoors.

"Find a Different Groove"
I'm a victim of this myself... as I'm in a music rut right now. All of my faves are no longer inspiring me to pump up the volume, so I sought out some ideas on Facebook and twitter! I simply asked what tunes others find work-out worthy! It's quick, it's easy, and expands your horizons.

"Climb Every Mountain"
Walking at an incline of 3 mimics walking outdoors on a flat path/road/sidewalk etc. If you are walking at 0 it's time to start climbing and here's how. Slowly increase the speed until you are running at an easy-pace. Raise the incline to 2 for 1 minute, then to 4 for 1 minute, then back to 0 for 1 minute for a rest. Raise it back up to 4 and run for 2 minutes. Now alternate running for 2 minutes at an incline of at least 3 and jogging 1 minute at 0. Keep this up for as long as you can!

"Pick Up the Pace"
Warm up for 5 minutes by alternating 30 seconds of walking and jogging. Increase your speed and run for 30 seconds (the pace is based on your comfort level, as everyone is different, but don't sprint). Slow it down and walk for 30 seconds. Continue running/walking at 30 second intervals, increasing your running speed with every run segment, for as long as you can or want!

"Make it Quick"
15 minutes is all it takes to get a good treadmill workout in, especially when you are pressed for time, here's how.. Jog for 3 minutes, then increase to a faster pace for 2 minutes, walk for 30 seconds and repeat that sequence. Next, increase your running to 3 minutes, walk for 30 seconds and repeat. Cool down with a short walk.

"Go for Distance"
After your warm-up increase your speed until you are running at a comfortable pace. Run at that pace for 2 minutes followed by a 1 minute walk - repeat 3 times. After you completed that cycle increase the ratio to running for 3 minutes followed by a 1 minute walk - repeat 3 times. Finish by running for 2 minutes followed by a 1 minute walk - repeat 2 times; then run for 1 minute and walk for 1 minute.

I hope this helps with your routines!

Yours in fitness,
Tara Finch