Sometimes, if you want to get the most out of your treadmill workout, you need to be creative. Running at a set speed for mile after mile and day after day is only going to get you so far. Instead, try to mix things up and use these 10 tips to give your treadmill workout a calorie-burning, muscle-building, endurance-making BOOST!
First things first! If your hydration level and nutrition pre-workout aren’t up to snuff, you’re not going to reap the full benefits of your time on the machine. We spoke with Jason Yates, a fitness trainer from New Jersey, to get his take on pre-workout nutrition. “You need to make sure you’ve eaten enough carbohydrates before your run. Also, be very aware of how much water you’ve had to drink throughout the day. This will help your body run as hard as it can,” he explained.
He went on to explain that symptoms of improper nutrition and dehydration include muscle cramps, head aches, early fatigue, and a feeling of exhaustion much earlier than normal. We recommend you drink at least half your body weight in ounces throughout the day.
By TRR Team Member Rachael K.
Are you thinking about running a half marathon? Are you unsure what to expect? Here is Part 2 of one woman’s first time experience. If you missed it, check out Part 1: Finding Inspiration, Making a Plan and Gaining Confidence, Smart Training and Dealing with an Injury.
I would be remiss if I talked about my race training without mentioning the mental portion of the endeavor. Running is a VERY mental sport. You can train your body to handle these longer distances, but if your mind doesn’t believe you can do it, you’ll be lucky to get half way.
On the Friday and Saturday leading up to a new long run, I would repeat my intention over and over again. It was like a mantra. “I am going to run 7 miles tomorrow.” “I am going to run 8 miles tomorrow.” This technique helped my mind truly believe that this was a solid intention and I was going to do it. Continue reading
By TRR Team Member Rachael K.
Running a new race distance is a big deal regardless of the length. It takes careful planning, mental toughness, and determination. Sometimes it helps to hear about the experiences of others when you’re making the decision to start training. Here is Part 1 of my story as a first-time half-marathon runner.
I never really planned to be a long distance runner. In high school, I joined the cross-country team literally one day before the fall season started. I hadn’t done a speck of summer conditioning and I just about died on the first day of practice. I still remember the cocky senior laughing at me as I panted in exhaustion. “This is nothing. We usually run much farther!” Barf. Continue reading
Create the Perfect Playlist and Improve Your Performance by 15%
Music is good for your soul, but it’s also good for your body. It makes us move!
To illustrate music’s amazing ability to stimulate movement, imagine a Parkinson’s patient who can only shuffle along with the help of a walker. Now imagine him setting that walker aside and dancing with a young woman in his arms. This is possibly with the simple addition of a music track playing in the background. It’s true, see for yourself!
According to the Alzheimer’s Foundation of America, music can shift moods, help manage stress, facilitate cognitive function, and even coordinate motor movements. This is possible because music can be directly interpreted by the motor center of the brain.
Now we can take that same principle and apply it to a runner or endurance athlete. Quite simply, music can make you run farther, faster, and easier if you find the right type of tunes. Continue reading
Every serious athlete knows that it’s important to take rest days when you’re training for a big race. These recovery days let your mind and body recuperate, heal, and recharge before your next hard session.
There are two main types of recovery. ‘Passive’ recovery is when you take a day off completely from exercise. Another type of recovery is called ‘active recovery.’
Active recovery is any easy to moderate exercise that can help get your blood flowing to your muscles to help them recover. You can choose to do a light run with a shorter distance and lower intensity or you can choose from a number of other active recovery strategies.
The idea with active recovery is that it will help your body recover better than just rest alone. The amount of exercise that is considered a ‘light workout’ needs to be appropriate for your particular fitness level.
If you are a couch-to-5K warrior who is just starting your training, a brisk walk or hike would be perfectly adequate to get your blood flowing and help your body recharge. On the other hand, a regular marathon runner, might jog an easy 2-3 miles on their active recovery day.
Overall, you should feel better after your workout than you did beforehand. If you feel worse, than you likely pushed too hard. Continue reading
Painful feet are impossible to ignore when you’re working out on a treadmill. With each step, your feet strike the ground with a force equal to 3-5 times your body weight. That means a 150 lb person will experience 450-750 lbs of force per leg per step. It’s no wonder we can experience painful side effects!
One of the best things you can do to minimize pain or injury is make sure that you’re in the right type of shoe. People often make the mistake of using time as an indicator of when it’s time to get new sneakers. Really, you should use distance as your indicator.
If a pair of shoes is older than 400-600 miles, then chances are, you’re ready for a new pair. Be on the lookout for sharply defined creases in the outside foam of your sneaker. Also, be aware of any ‘off-feelings’ like unusual pains in your knees or hips. These could be signs that you need new sneakers. Continue reading
“Eliminate carbs… eat cabbage soup… fill these colored containers… eat high protein… avoid gluten… eat high fat… eat low fat… try juicing… eat only meat… eat this superfood… try this supplement… eat this many ‘points’… “
The diet list goes on and on!
Some of these diets work and some of them just don’t. All of them try to fix a problem without fulling explaining the science (or perhaps we should say math) behind weight loss.
Calories in and calories out. It’s really pretty simple…
Congratulations! You’ve decided to buy a treadmill!
Buying a treadmill is just the first step towards better health and living for you and your family. A treadmill will help you improve your cardiovascular fitness, have more energy, and tone your muscles.
Many people make the mistake of buying a treadmill and then using it as an expensive clothes hanger. Here are 7 tips to help you make the most out of your new piece of exercise equipment.
There’s a good chance many people who read this will be standing nervously by the end of the article. I know I was…
Every day, more scientists are talking about the negative side effects of sitting hour after hour, day after day. In fact, the World Health Organization lists physical inactivity as the fourth leading risk factor for death.
Sitting for prolonged periods of time can compromise metabolic health and put you at much higher risk for some pretty terrifying health risks.
A report in Scientific American cited 18 studies over a period of 16 years covering 800,000 people and concluded that, “Americans sit for most of their waking hours, 13 hours every day on average.”
One of the main reasons that people sit too much is because they are shackled to a desk at work. Here are some health risks associated with long days in a desk chair…
We make it our business to know everything we can about treadmills and their benefits. That is why were wanted to share this exciting look into the 2,000 year long history of a machine that is used by millions. So how did the first treadmills come to be? Were they always used for exercise? You may be surprised by the answers… Continue reading