Get ready to run outside! The weather is becoming super runner-friendly, and it’s time to get into running shape! To help you out, I’ve put together a 30-minute treadmill interval program that will get you started! You can modify it for the stationary bike and the elliptical (use resistance instead of incline) if running ain’t your thang. You can easily do this outdoors as well, just vary your speeds, or find some stairs or a hill to do the incline work on.
The last column is Rate of Perceived Exertion (RPE). This is a measure of how hard you feel like you are working, which is correlated to your heart rate, based on a % of your max heart rate. Developed by Gunner Borg, I think this method is very effective for people that do not have a heart rate monitor, so that they can assess how hard they are working and adjust accordingly. Using RPE will allow workouts to be utilized by beginners and advanced exercisers alike, because it will feel the same to both of them, even though they could be working at different speeds and inclines. If any portion of the run is too easy, then increase the incline and/or speed accordingly.
Once you have completed this 30 minutes, make sure to spend at least 10 minutes stretching your muscles. You want to spend at least 30 seconds on each muscle, and the major muscles to include are:
- Quadriceps & Hip Flexors (Couch Stretch)
- Hamstrings (Sit & Reach)
- Gluteus Maximus
- IT Band (use a foam roller)
Happy Sweating! 🙂