Sunday, January 24, 2010

The Hamster Wheel

Since beginning my "Get Fit Challenge" at the beginning of January, I've been running about three days a week on the treadmill. (I can't run outside when its cold, my lungs close right up!) When I started, I was struggling to just eek out two miles! Now, I'm up to a solid 5 miles!

I have historically hated the treadmill. Its boring. And I swear its harder than running on a regular surface. But I discovered treadmill interval routines, which have transformed my treadmill experience! Intervals are great because they keep your mind busy, shake things up, and keep your body guessing so you don't hit a plateau! Plus, its been shown that increasing and decreasing intensity burns more fat!

So, I thought I would share some of the routines I've made up with you!

5 Miles in 60 minutes

Speed(mph)/Duration (min)
3.5 / 2.5
4 / 2.5
5 / 5
4.5 / 2
5.5 / 5
5 / 2
6 / 5
5.5 / 2
6.5 / 5
5.5 / 3
6 / 5
5 / 3
5.5 / 5
4.5 / 3
5 / 5
4 / 3
3.5 / 4

My treadmill says I burn about 745 calories doing this, but I think its probably closer to 600-650, but still! You can decrease the intensity of this routine by shortening the higher speed intervals or by increasing by .5 mph and decreasing by .25 mph. Or, you can increase by shortening the rest intervals and moving up the speed faster! Or by repeating the higher speed intervals or going even higher than 6.5 mph (my shortie legs don't go much faster than that). But it definitely keeps your mind busy and slowly increases speed so you can go faster and longer!

Try it! And if you like it, come back next Sunday for another routine!


  1. I do the same thing when I get on a treadmill. It keeps things much more exciting! I have been doing a spin (stationary bike) class 3 times a week for about 3 weeks...

  2. I agree that running on the treadmill is more difficult. I have to shorten my stride unnaturally. Intervals are great for running outdoors too since they can increase your aerobic stamina and endurance. Hope the get fit plan is going well for ya!

  3. You should look into a heart rate monitor