Keep Up Your Running Training at Gold’s Gym!

Done right, treadmill training will help you maintain and improve your fitness throughout the winter so you’re ready to race — or just outpace your running buddies — come spring.  Here are some treadmill tips and ideas for next time you are in the gym!

RACE SIMULATIONS Do it to train for the course Some treadmills offer simulations of famous races, like the Boston Marathon and Bolder Boulder, to let you mirror the topography indoors and practice the hills in a condensed run. The Workout: If your treadmill doesn’t have your race as a preset course, you can use a race’s elevation map to time your ups and downs on the treadmill to mimic the course. For instance, say you know there’s a killer hill two-thirds of the way into a 10-K you’ve entered. Hit that “up” incline button at the same point in your treadmill run, and get used to the feeling. Inside Scoop: Don’t let yourself be surprised on race day. When you get to that hill, you can think that you’ve done it before — and it felt much worse when you were in your basement.

RANDOM INTERVALS Do it to mix it up Unpredictable incline and speed changes provide a more complete workout than a steady pace on a flat surface, because they force you to work different muscles. The Workout: Just a little variation in your run helps the time go by much faster. Try a 10-minute warmup, 20 minutes of random intervals, and a 10-minute cooldown. Inside Scoop: If you don’t have much time for a run, you’ll get an extra burst of intensity in a short duration. Plus, a mystery workout is a healthy change for obsessive runners who like to plot out and then log every split.

Workout Idea Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after you’ve reached that pace.) Give yourself two minutes of easy jogging in between. Add another set every two weeks.

Workout Idea Start with a 10-minute warmup, and move up to your tempo pace when a Seinfeld rerun begins. Jog during the commercials, and resume the faster pace when the show comes back on. Cool down for five minutes.

Workout Idea Try one-minute runs up a 4% incline with two minutes of slow, flat jogging in between. Build up to 10 repeats at a 6% incline.

Gold’s Gym has a large selection of treadmills to help you keep up that training during these winter months! Find out today how Gold’s Gym can help you keep running and ready to win in the Spring!


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