It takes time for a treadmill to adjust to a new incline or speed, so make any changes with 10 seconds left in your recovery Siik calls this ramping-up period “lead time.” If you’re not sure what your 1-minute speed would be, try this test: Run for 2 minutes at 5 mph and then ask yourself… How does that feel? If your max is 8 mph, your starting speed is 6 mph.) Or the fastest speed you could go for a minute on the treadmill, then subtract 2 mph. Here are two ways to find your starting speed: Estimate your 1-minute treadmill personal best This speed should feel like a medium effort that gets harder as the intervals progress. How to do This Challengeīefore you begin, determine your “starting speed.” This is the speed at which you will begin each workout. If you’re a regular treadmill runner, these workouts will make you sweat in a completely fun, new way. If you’re a treadmill newbie, this plan will serve as a beginner’s guide. When developing this program, Siik created workouts that focus on each variable-and then a master workout that includes all three. Once you step onto the treadmill, there are three elements that you can change: incline, speed and duration. But one runner’s basic is another’s boring-so we turned to running coach David Siik, the creator of Precision Run at Equinox, for some treadmill workouts to spice things up. Running on a treadmill is pretty simple: Hop on, press start and move your legs until you’re done. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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