How to Train Harder on the Treadmill

How to Train Harder on the Treadmill

One great way to really blast fat and tone up without having to put a lot of wear and tear on your joints is to use a treadmill to your advantage.  The best part is that you can shift gears with both speed and intensity using the incline grades and get results within weeks.

Now one thing you may want to consider when running is that good shoes with support can actually make running a joy, I’ve frankly been shocked by the Nike Pegasus for Men/Nike Pegasus for Women and how they make your running even a little bouncy making it way more fun to go faster and harder, hence they’re the only shoes I speak about with my friends and clients.

That aside, you pre-workout nutrition especially for intense running is absolutely critical so try a pre-workout drink like ENGN PreWorkout and include a banana about 30-45 minutes before and you’re going to break all your records.

Now let’s get that fat dripping off your body with some strategies that will boost your workout…

4 Strategies to Boost Your Treadmill Workout

1. Change Up Your Warm-Up

There’s no reason your treadmill warm-up has to consist only of a brisk walk. Generally I recommend 5-10 minutes of warm-up depending on the length of your workout. For those 5 or 10 minutes, make things a little more interesting by alternating the breadth of your stance, the size of your step, and even the direction you walk in.

Try this: For your next warm-up, start by walking normally for 1 minute, then alternate between walking sideways to your left, sideways to your right, and backwards. Keep it at a slow pace so you don’t get tripped up.

2. Go a Little Higher

The incline setting on your treadmill is even more valuable than the speed. You might get the incline up to 1 or 2, but I want you to take it even higher for part of your workout. This will challenge your leg muscles in new ways, and even help you burn more fat, regardless of the pace.

Try this: Once your warm-up is complete, climb a little higher. For the first minute, set your incline at 1. For the next, up it to 2. By the end of the next 5 minutes, make it your goal to be at an incline of at least 3. Trust me, you’ll work up a killer sweat.

3. Incorporate Interval Training

Intervals are where it’s at when it comes to serious fat burning, and this is true for both cardio and resistance training alike. When it comes to interval training on the treadmill, it’s pretty simple. You just need to alternate between periods of high and low intensity throughout the workout. So get it up high for a couple minutes, then drop it low for the next. The variability is a great way to challenge your fitness.

Try this: For some ideas of how to get started, or for a complete treadmill interval program, check out my Jillian Michaels Treadmill Workout.

4. Add a Little Resistance

My last strategy needs to be incorporated slowly, and you need to have some experience on the treadmill to do this safely. A great way to build muscle while also burning fat is to add a little weight to your treadmill workout. This can be done in a few different ways. You can either hold a couple of light-weight dumbbells in either hand, or you can reduce the hassle and use some strap on ankle and wrist weights. Even just a little resistance like this can go a long way.

Try this: For your next treadmill workout, grab a pair of dumbbells (starting with 2.5 or 5 pound weights might be best). Hold one in either hand, and make sure you really engage your upper body in the workout. Whether it’s a brisk walk or a light jog, you’ll feel this one!

Looking for more great ways to train harder on the treadmill? Check out my article on Treadmill Workouts here for a few more ideas!

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