FITNESS: Treadmill Triumph

No matter how diehard a runner may be, and despite all the layering strategies in the world, there are still those winter days when runners feel forced to hit the old treadmill. There are the tried-and-true ways to get through such workouts—distracting oneself with CNN or an interesting podcast or playlist as one trudges through—but perhaps a better way to get ready for those spring outdoor days is to run with more focus and purpose when stepping onto the treadmill.

In addition to slower, longer recovery runs in between harder efforts, try this session (see below). Not only will it help prevent the body from adapting too quickly to your same-old, same-old treadmill workout, but, given the intensity of the workout, it should boost the body’s ability to burn calories long after the workout has been recorded in your running log. Start with a slow, five- to ten-minute warm-up and finish with a similar cool down.

Though this efficient thirty- to thirty-five-minute (including warm-up and cool-down) workout is aimed at beginner to intermediate runners, it can easily accommodate a more advanced athlete by simply increasing speeds at any interval; best to keep the incline as is, however. Regardless of intensity, such workouts should kill two birds with one stone: get you fitter for spring and running outdoors and make your winter treadmill sessions fly by just a little faster. After all, spring is almost in the air. [Mar/Apr 2010]

Treadmill Workout

Managing editor Chris Newbound has completed two marathons, for one of which he relied heavily on a treadmill in order to prepare properly.