When weather keeps you from the road and trails, treadmill running workouts are the way to go. My 3 mile Progressive Treadmill Running Workouts will keep your legs engaged and burn more calories than running the same distance at an even speed.
Happy Wednesday dear readers!
As you guys know, I run a fair amount on a treadmill, especially in the winter. The cold air is bad for my asthma, so I try to keep my workouts inside on the super cold days. And we certainly seem to have had our fair share of wicked cold this winter.
I’ve picked up some tricks along the way to make treadmill running a little more interesting, and my top tricks are to change up your speed and do some treadmill running workouts. Running at just one pace can be super boring and is not the best way to get the most out of your run.
One way I change things up is to do a progressive run where each quarter of a mile I increase the speed. My comfortable run pace is a 6.0, so I start there and go up. By the end of the workout I am running really fast and I can feel it in my legs. But I also know I am getting stronger.
I do start and finish this workout with a quarter mile quick walking warm up and cool down. To start I walk, then do some dynamic stretching, then I get back on the treadmill to do the run. Then I walk again and finish my gym time with yoga stretches and ab work. If I’m feeling really brave I’ll throw in some arm work.
I credit workouts like this for finally getting me to run a little bit faster!
If you are looking for a tempo workout on the treadmill, don’t forget about my Let’s Get Speedy Treadmill Running Workouts. These are both great pins for your workout boards!
Have a beautiful day friends!
Tomorrow I’m sharing a recipe for a yummy vegetarian salad that is packed with protein. Come back tomorrow to find out the pair of ingredients that give the recipe a protein punch.
I’m linking this post with Wild Workout Wednesday and Wow! Workout Wednesdays. Also Jill Conyers for Fitness Friday. Thank you so much ladies for the link up party!
Your turn!
What is your favorite way to make the treadmill more interesting?
The Frugal Exerciser says
Great workout and I'm going to pin this one to train my clients. I have a speed train workout but it is good to have a variety. #wowlinkup
JulieWunder says
Thanks so much! I hope it comes in handy!
Kelli says
This is great. I just bought a treadmill this winter and I also use the .25 mile increments when I'm doing an aerobic run. I either speed up or slow down or change elevation every .25 mile so that my brain can break up a longer workout into manageable chunks. Great work!
Diatta @ Femme Fitale Fit Club says
A quarter mile sprint....WOW!!! That's like 2 times through my boot camp gym and I am exhausted every time we have to do that. It does help speed you up though - I will give it that. #wowlinkup
jill conyers says
Great workout! Pinning for later. And, I'll be back for the recipe.
Nicole @ Fitful Focus says
Love progressive workouts - they just keep pushing you and proving that you can go harder 🙂
JulieWunder says
So true. The mill is a great place to prove to yourself that you CAN go faster. Then you can take your skilz to the road.
Jess @hellotofit says
Progressive runs are so challenging, yet so fun 😛 thanks for sharing this! Can't wait until it gets warmer and warmer...
JulieWunder says
Me too! Progressive spring! 🙂
Sue @ This Mama Runs for Cupcakes says
I love progressive runs on the treadmill, they are really challenging and I always feel like a bad ass when I'm done 🙂 It definitely helps with speed progression too!
JulieWunder says
I agree. I feel on top of the world after rocking this run.
Farrah says
Pinning this for when I have a treadmill in my life again next month! :]
JulieWunder says
Yay for the mill! I don't always LOVE it, but I am so grateful to have one when I want it.
Angelena Marie says
This looks like a great workout! I need to up my running, it is always the first thing to get cut when I am short on time. I like to do intervals on the treadmill, it makes the time go by way faster! Thanks for linking up!
JulieWunder says
I always try to at least keep my runs... I'll cut out all the other workout stuff if I have to.
Glad you are back! Thanks for stopping by today.
Ivanna says
This looks like a great workout in fact I am going to do it tonight. I am always looking for workouts to do on the treadmill. Thanks for this one 🙂
JulieWunder says
Thanks Ivanna! I hope you liked it! Great to see you today!
Emilie says
I'm hoping to do a LOT more speed training this year so I'm saving this to reference when my marathon training starts in a couple months. As excited as I am to get off the treadmill and onto the road, it's much easier to do speedwork on the treadmill because I struggle with my sense of pace big time. Thanks for sharing this!
JulieWunder says
I do as well. I find myself slagging back to my comfortable pace on the road without even realizing it.
Annmarie says
Love treadmill workouts, I will have to try it out soon! 🙂 Thanks for linking up <3
JulieWunder says
Thanks Annmarie!
Danyelle Musselman says
This is something I can use at the hotel gym this week! Thanks!
JulieWunder says
Have a good trip Danyelle! I hope have a good run!
Janelle @ Run With No Regrets says
Treadmills are definitely underrated...you can do so much with them! I will definitely have to try this out the next time I'm on a treadmill! #wowlinkup
JulieWunder says
Thanks Janelle! I hope you like it. Thanks for stopping by today!
Blane Sherer says
I like the little preview that you are now doing for what you have planned for us for the next day.
JulieWunder says
Thanks Blane!
Wendy@Taking the Long Way Home says
I'm always looking for ways to pass the time on the treadmill. Now that it's getting nicer out, I hope I don't need to hop back on until next winter!
JulieWunder says
I agree! I'm ready to run outside on a regular basis now. Farewell winter!
Deborah @ Confessions of a Mother Runner says
If I have to run on the mill, I like to do these types of runs too to keep me distracted.
JulieWunder says
Hopefully your foot will be better soon and you will be running outside for spring!
Heather @Fit n Cookies says
This looks like a good one! I agree- gotta find something to keep your mom busy while on the treadmill. Call me crazy, but I do like the treadmill, but I'm sick of it now and just want to get outside. Hoping today is a nice day I can run outside!
JulieWunder says
I like it too, but by the end of winter I feel the same way. I'm ready to get out. Luckily it is warming up here so I've been able to get out some. I hope you are able to soon too.
Jenny says
Your Let's Get Speedy workout is one of my favorites! I like this one, too! I totally zone out and watch Good Morning America on Hulu. Usually, I'll sprint the commercial breaks and do some intervals after I'm super warmed up. I do love the shred-mill!
JulieWunder says
Thanks Jenny! Sometimes I will do circuits by commercials because I know they are generally 30 seconds!