Hey Mizfitters …or should I say mizfits!
It’s Tanya here from Iateapie & IntheGym.
I’m a food scientist turned teacher of chemistry & food principles.
(Yes – I was once researching & making those long multi-syllable chemical sounding names you find in some foods!)
I’m really into all things food … ummm …. let me ammend that to say except for cooking, which I like to do … because I need to eat.
You won’t really find me in the kitchen for more than 30 minutes. You will however, find me in the gym every morning.
It seems I have moved to a new city every year, and the first 2 things I do are get a library card and a gym membership.
Some people can work out at home – I can’t. I wouldn’t ever leave the computer screen!
It’s even more important to me now that I’m currently taking care of 2 little boys (and 1 big boy) – it’s my means of escaping … I mean, making sure I stay fit. Yeah … that’s what I meant…
So here are a few things Ive learned along the way—hope they help you as well.
Getting Creative With Treadmill Runs.
I run a few times a week, but it wasn’t until recently that I started playing around with altering the speeds during my run to make it more exciting, and boy did it ever work. My treadmill runs are no longer as boring and I ended up challenging myself by incorporating higher speeds than I would normally do.
I started sharing my treadmill runs at IntheGym.net and here are 2 of my favorites.
Blast It 20 Minute Treadmill Run
* Run like the wind for 8 minutes. Speed 7.0.
* 8-10 minutes. Walk for 2 minutes. Speed 4.0.
* 10-15 minutes. Faster – you can do it for 5 minutes. Speed 7.5.
* 15-17 minutes. Walk for 2 minutes. Speed 4.0.
* 17-20 minutes. Blast it for 3 minutes! Speed 8.0.
* Slow down. Cool down. You did great!5 4 3 2 1 Sweaty Interval Treadmill Workout
This interval type workout has you running for a set period of time with 1 minute of rest in between. The basics: Run for 5 minutes, walk for 1, run for 4 minutes, walk for 1, run for 3 minutes, walk for 1, run for 2 minutes, walk for 1 minute, sprint for 1 minute, walk for 1. Each time you run, increase speed by 0.5. Example:* Set 1Warm up with a 5 minute jog. Speed 6.2.
* Slow it down for 1 minute. Speed 4.0).
* Increase the pace and run for 4 minutes. Speed 6.5.
* Take a breather for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
* Increase the pace and run for 3 minutes. Speed 7.0.
* Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
* Increase the pace and run for 2 minutes. Speed 7.5.
* Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
* Increase the pace and run for 1 minute. Speed 8.0.
* Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
* Set 2REPEAT Set 1.
* The Finish41-46 minutes. 5 minutes tempo run. Level 6.5.
* 46-50 minutes. Cool down with a 4 minute walk. Level 4.0.
Want some MizFit with your Thursday? You can find me ranting posting over here.
Erica says
July 30, 2009 at 3:34 amLove this! I must prefer to run outside but due to weather etc, sometimes we all have to hit up the mill. I did so yesterday and found myself totally bored. I will be using your tips in the future for sure 🙂
Hanlie says
July 30, 2009 at 4:33 amHi Tanya! I’m also a 30-minute cook!
I love doing intervals on the treadmill, even though I can’t really run yet!
Susan says
July 30, 2009 at 5:03 amLOVE doing intervals on the treadmill to keep me from losing my mind from boredom!! Thanks for the new sets 🙂 I’m tucking this away for when the snow re-appears and I’m forced back onto the treadmill.
healthy ashley says
July 30, 2009 at 6:46 amI love the idea to adding creativity to treadmill runs. When I mix things up time passes by so quickly!
Angie says
July 30, 2009 at 7:25 amGreat workout Tanya! I get so bored on the treadmill, so this is a great way to make it more exciting! (Well as exciting as running on a treadmill can be..lol)
Cindy says
July 30, 2009 at 9:02 amThanks for this! I hit the treadmill every day I am at work on my lunch break and I struggle sometimes with the same ole!
I am gonna try the blast it today!
Happy Thursday!
Jannie Funster says
July 30, 2009 at 9:31 amHoly cow, that’s so precise.
Exercise is soooo great, what a feeling to move and challenge our muscles. After I post this comment I plan on hopping up to do a little dance followed by 20 buttock lifts on each side!
Thanks for the inspiration.
Ann says
July 30, 2009 at 9:58 amThanks for sharing these workouts! I am wondering if you manually change the speed as you go? If so do you find it cumbersome?
POD says
July 30, 2009 at 10:05 amI would need a new treadmill. Smoke comes out the back at 4.0.
Jody - Fit at 51 says
July 30, 2009 at 11:28 amI do a lot of different things on the treadmill from steady sate to HIIT to intervals to highest level hill walking , slow hill jogging, side stepping, walking backwards & anything else I can think of… plenty of ways to change it up! Thx for sharing!
Sagan says
July 30, 2009 at 11:44 amGreat workout! Switching up the speed/elevation makes it all that much more interesting.
deb says
July 30, 2009 at 2:04 pmGah! My “sprint” speed is between 7 and 8 MPH depending on the day. Would totally have to adjust those numbers.
Still love the way folks make treadmills interesting.
And, I, too. am a 30 minute cook.
Spring Girl says
July 30, 2009 at 2:51 pmI like intervals for outside too plus it keeps your body guessing. I get bored pretty quickly at the same pace even outside.
Quix says
July 30, 2009 at 4:37 pmI actually blogged about this yesterday – instead of just a boring run I challenged myself to beat my best 5k race time and I smashed it! For me, just attaching a goal to a workout changes everything…
Next week I’m going to give intervals a try. I had taken a break from them but I think it’s time to go back…
Cindy says
July 30, 2009 at 6:11 pmI am back…just wanted to tell you I gave the “blast it” treadmill run a go. I couldn’t run at 7 but started it at 6 and changed it accorndingly… It wasn’t easy but I did it!
Thanks for the inspiration and it was nice to change things a bit.
was a challenge for sure
Tanya says
July 30, 2009 at 10:41 pmHey guys – thanks for the feedback. Adjusting the levels during the run isn’t too dificult since most of the intervals are the same. I also only adjust either speed OR incline but not both at the same time – too much going on.
Hope you guys have a great time switching up your runs!
Brianna says
July 31, 2009 at 3:27 pmLove the sound of those treadmill workouts. Now that the weather has returned to Pacific NW normal, I think I’ll give those a go (assuming I don’t fly off the back at speed 8 and smack the wall behind me) on my run-at-home days. 🙂
Monique says
August 2, 2009 at 9:46 pmSeriously – I can’t imagine running on a treadmill without doing intervals!
boring!
Amir Thompson says
June 5, 2010 at 10:14 pmMany thanks for posting an excellent song 😉