The treadmill is dubbed the “ dreadmill” for a reason. While running outdoors is great but it is not always feasible due to the changing weather conditions. So hence training on a treadmill kind of becomes unavoidable if you’re training for a race or just trying to get in your dose of cardio. Ultramarathoner Robin Arzon, vice president of fitness programming and head instructor at Peloton, has created a total-body treadmill workout that is fun, tough, and actually engaging for all those dreary treadmill sessions.

In addition to helping you beat boredom, the roughly 30-minute-long interval workout will also help you become a stronger runner by improving your endurance, speed, and power over the next 30-days. The workout will also aid in sculpting your entire body with killer inclined intervals and bodyweight moves that use the turned-off treadmill as a prop. After the intense bodyweight workout, you will have enough time for recovery by a jog, run or walk which will help you to get your heart rate down and prepare you for the next interval. The best part about this program is that it is built around your own personal base pace and can be easily used by all levels of athletes or even those who are brand new to running. If you need some motivation to get you started than checkout this 30-minute playlist with power tracks to keep you pumped up throughout the session.

For the first week , follow the workout as it is. If you are new to running, then start implementing this workout into your routine two days per week, Arzon suggests. The rest of the week you can do low-impact workouts like spinning or yoga. For the rest of the month, you’ll focus on improving one component of the workout each week-speed, rise, or endurance- while keeping the other areas the same.

Before you begin your treadmill workout, Arzon suggests that you start with some pre-run stretches that will improve your range of motion and loosen up your muscles to help reduce risk of injury. Afterwards you can finish off with a cool-down session using some quick static stretches that will help loosen up tight quads, glutes, lats, and hamstrings.

Pre-Run  Stretches

  • Butt Kicks

While standing tall with arms at sides in running position, kick heels back one at a time to touch your glutes. Perform 20 total kicks on both sides.

  • Leg Swings

While holding on to the treadmill with left arm for stability and facing outwards, swing left leg to side, and then back across the torso. Perform 10 times, then repeat with right leg.

  • Starfish

Stand with arms to your sides, then bend down, touching right hand to the top of left foot. Come back up to standing position, and then touch left hand to right foot. Continue alternating, for a total of 20 twists on both the sides.

  • Toy Soldiers

Standing tall with core engaged, lift right leg straight out in front of you as you touch your left hand to toes. Repeat 10 times, then switch to left leg.

  •  Triceps Dips

With the treadmill turned off, place hands on the side of the treadmill with fingers facing forward and legs extended fully in front of you. Use the surface of the treadmill to do a tricep dip by bending elbows to lower your hips toward the floor until elbows are at about a 90-degree angle. Perform this for minute.

Week 1: All about the base

As a newbie to running, first thing you’ll have to do is figure out your “base speed”, which will be your building point for the rest of the workout. Here’s a simple talk test to find out just what exactly your base pace is… Start running and find the speed that feels challenging while still allowing you to hum your favorite song or hold a conversation for a few good minutes without panting, Arzon says. (Remember that at this stage you should give just about 40 to 50 percent of your effort since you’ll be adding speed onto this throughout the workout!) Be sure that you aren’t pressed right up against the treadmill- because if you are then you might need to adjust your speed, Arzon says. While you are concentrating on your base pace, don’t forget to keep your chest up and eyes forward and do not look down at your feet!

Week 2: Speed It Up

In week two, you’ll take each interval in the speed block 0.2 mph faster than what you are accustomed to. This also includes increasing your base pace.

Week 3: Do the Incline

Take each interval in this hill section of the workout 0.5 mph steeper. At this stage you will definitely be feeling the burn! One important tip to keep in mind: As you up your incline, shorten your stride and lean into the treadmill slightly, Arzon says. Use your arms to maintain momentum and don’t cling on to the arm rails- even when you are doing a serious climb.

Week 4: Build up the Endurance

In this week, you’ll add in one extra minute of running at a speed of plus 1.5 mph to your base pace. After this strenuous run, you can jump back down to a recovery jog in order to build your endurance.

Post-Run Stretches

  • Hamstring Stretch

With the treadmill turned off, bring right leg up to the right side rail, touching hands to toes as you bring head down toward the knee. Hold for 15 to 30 seconds and repeat on the left side. This can be done by sitting with your legs stretched out straight ahead and reaching your toes with your arms.

  • Quad Stretch

Use the treadmill for balance by holding on with your left hand on the railing for support. Grab your right ankle with the right hand, bring heel to your glute muscles. Hold for 15 to 30 seconds, then switch sides.

  • Glute Stretch

This is a rather complicated stretch and you will need to hold on to the treadmill railings for support. Cross left ankle over to right knee, then bend right knee and extend arms out to bring hips back into a seated position. Hold for at least 15 to 30 seconds, then repeat on the other leg.

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