Okay today is not my day. I just wrote this whole post - went to grab a link [hit save] and mailto:%5E#@% it's gone. URRRGGGG!
This is what every treadmill runner should do to their treadmill at least once every 9-12 days.
Here's the link: [link]
Here's the recap:
Step 1: Position board
1. Lift up the back of the treadmill and place the two-by-six board underneath the back feet. Make sure the feet are centered on the board.
2. Step 2: Position level
Put the level on one side of the treadmill. The level will show that the surface is not level
3. Step 3: Set incline
Increase the incline of the treadmill until the level reads that the surface is level. The number on the incline readout will now be your new flat running surface, or the new zero.
4. Step 4: Set decline
Decrease the incline below your new zero to create a decline to run downhill.
5. Step 5: Remove board
Remove the board after your workout and reset it, making sure the feet are centered each time for safety.
*********************************************
Now for my hero Adrienne . . . . you must click here to see her post today. Game on Mr. Moosh.
Showing posts with label treadmill thursdays. Show all posts
Showing posts with label treadmill thursdays. Show all posts
Thursday, August 19, 2010
Thursday, August 12, 2010
Treadmill Thursday - Hills on the "Mill"
YAY! Week one of Treadmill Thursday, [Jamoosh, please try and contain yourself].
Now, you may not know it but every [every] treadmill comes with a "see results faster" button. They are standard issue. Press "this" button and you are guaranteed faster results, more fat burning [= better abs as per Petra's comment, love her], crank up your fitness level, enhances running economy & strengthen the legs.
This fabulous button is simply labeled, "incline".
Yes, it's easy to understand why this is the case. A recent study at the University of Georgia found that uphill running activates nearly 10% more muscle per stride than running on a flat surface. I know, I know, duh, Emz. However, when it comes to treadmill running, if you are NOT pushing up the incline to 1% [hill workout or not] - congrats, you just completed your run ----- "down hill".
A 1% incline is ALWAYS needed just to try and replicate the energy requirements of running outdoors.
Now indoor hill training - that a whole other load of fun. With treadmill training, it's as easy as pushing that fancy button.
Here's two options for you to try.
[side note - I never listen to music or watch TV until after I have warmed up {one mile}. I think this is important especially with all the tools we may or may not use to keep us from getting "bored" on treadmill runs. It's important [as with any running - in or out] to tune into our BODIES during this warm up phase.....any pains, tightness, etc].
Opening workout:
Yes, this is conservative but all "first" should be, right?
1. 4 X 3minutes at 10k speed at a 4% incline
3 minute recovery jog at 1%
**over time you can..**
[work up to 7-8 intervals with a 30-60 second recovery]
[increase treadmill speed - - don't make major changes immediately. If you
were running at a 7.0 try running at a 7.2]
No, a 4% hill doesn't push your leg muscles to the limit - - but again, you can work up to a 8-10% incline over time.
Go hard approach:
Form is important [always]. I find it, even more important as the incline gets higher.
Try and remain as perpendicular to the treadmill as possible [yes, you will be leaning slightly forward]. Arms should be straight forward/straight back - - - - - no Irish jig' arms.
2. An 8-11% incline which last anywhere from 30-60 seconds.
2-3 minute recovery periods at a 2% incline
Pace? You will need to determine this yourself. Push yourself but make sure your form is good throughout. There's No point running a 10% incline at a 7.5mph pace if your form sucks. It shouldn't feel comfortable or enjoyable - so push yourself!
Eventually, you can do as many as 18 reps X 45 second intervals or 14 x 60 second repetitions per workout.
Now just as with many races . . . . the 1/4 mile FLAT stretch of road which follows the hill [up or down] can be hell. I heard a fellow marathoner say in Prescott last May, "the hill doesn't hurt me but the recovery from the hill does". I didn't understand his point then [mile 6] but I sure did by mile 14. For this reason, I have learned to stay focused during the "recovery" portions. Check posture, form, arms, core during these mindful minutes.
Closing argument: [heee hee hee] If you are great on "mill hills" you will be DYNO-MITE on the roads. Says ME.
Is it Friday yet? ;)
Now, you may not know it but every [every] treadmill comes with a "see results faster" button. They are standard issue. Press "this" button and you are guaranteed faster results, more fat burning [= better abs as per Petra's comment, love her], crank up your fitness level, enhances running economy & strengthen the legs.
This fabulous button is simply labeled, "incline".
Yes, it's easy to understand why this is the case. A recent study at the University of Georgia found that uphill running activates nearly 10% more muscle per stride than running on a flat surface. I know, I know, duh, Emz. However, when it comes to treadmill running, if you are NOT pushing up the incline to 1% [hill workout or not] - congrats, you just completed your run ----- "down hill".
A 1% incline is ALWAYS needed just to try and replicate the energy requirements of running outdoors.
Now indoor hill training - that a whole other load of fun. With treadmill training, it's as easy as pushing that fancy button.
Here's two options for you to try.
[side note - I never listen to music or watch TV until after I have warmed up {one mile}. I think this is important especially with all the tools we may or may not use to keep us from getting "bored" on treadmill runs. It's important [as with any running - in or out] to tune into our BODIES during this warm up phase.....any pains, tightness, etc].
Opening workout:
Yes, this is conservative but all "first" should be, right?
1. 4 X 3minutes at 10k speed at a 4% incline
3 minute recovery jog at 1%
**over time you can..**
[work up to 7-8 intervals with a 30-60 second recovery]
[increase treadmill speed - - don't make major changes immediately. If you
were running at a 7.0 try running at a 7.2]
No, a 4% hill doesn't push your leg muscles to the limit - - but again, you can work up to a 8-10% incline over time.
Go hard approach:
Form is important [always]. I find it, even more important as the incline gets higher.
Try and remain as perpendicular to the treadmill as possible [yes, you will be leaning slightly forward]. Arms should be straight forward/straight back - - - - - no Irish jig' arms.
2. An 8-11% incline which last anywhere from 30-60 seconds.
2-3 minute recovery periods at a 2% incline
Pace? You will need to determine this yourself. Push yourself but make sure your form is good throughout. There's No point running a 10% incline at a 7.5mph pace if your form sucks. It shouldn't feel comfortable or enjoyable - so push yourself!
Eventually, you can do as many as 18 reps X 45 second intervals or 14 x 60 second repetitions per workout.
Now just as with many races . . . . the 1/4 mile FLAT stretch of road which follows the hill [up or down] can be hell. I heard a fellow marathoner say in Prescott last May, "the hill doesn't hurt me but the recovery from the hill does". I didn't understand his point then [mile 6] but I sure did by mile 14. For this reason, I have learned to stay focused during the "recovery" portions. Check posture, form, arms, core during these mindful minutes.
Closing argument: [heee hee hee] If you are great on "mill hills" you will be DYNO-MITE on the roads. Says ME.
Is it Friday yet? ;)
Subscribe to:
Posts (Atom)