Running on the Treadmill


My current workout routine consists solely of pounding the rotating rubber.  I am doing this 4 to 5 times per week.

I am a big guy so I cannot run for 30 minutes straight right now. I will get to that point but, for now, I am alternating between running and walking at a quick pace. I do 30 minutes straight without stopping though. I learned this technique by borrowing some ideas from the Couch Potato to 5k plan.

Here is what it looks like.
2% incline

5 minutes of running at 5 mph          – 5 min
5 minutes of running at 4.5 mph      – 10 min
2.5 minutes of walking at 3.3 mph   – 12.5 min
2.5 minutes of running at 4.5 mph   – 15 min
2.5 minutes of walking at 3.3 mph   – 17.5 min
2.5 minutes of runningat 4.5 mph   – 20 min
2.5 minutes of walking at 3.3 mph   – 22.5 min
2.5 minutes of runningat 4.5 mph   – 25 min
2.5 minutes of walking at 3.3 mph   – 27.5 min
2.5 minutes of running at 4.5 mph   – 30 min

This is what helps me get through a 30 minute routine.  I typically burn around 300 calories this way.  Sometime I will up the incline or do another trade a walking stretch for another running one to increase the calories burned.  I hope to up my game on a weekly basis so that I can increase the amount of calories burned.

 

4 comments to Running on the Treadmill

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