My Treadmill Workout

I the past years I have been working out on and off. Sometimes I did cardio work outs and pilates at home, or fat burning yoga went to the gym in our building and so on... but since the beginning of August I started working out regularly and created a routine that really worked for me, which I am going to share with you now for those who might be having a hard time sticking to a workout plan. Especially busy moms.

“The number one thing a new runner wants to think about is consistency,” says Sean Fortune, a certified running coach and owner of Central Park Coaching. “You don’t need to be running fast, you don’t need to be running hills, you need to create a routine that gets your body used to running.”

Once you’ve established regular mileage—jogging for 30 minutes several times a week on a flat treadmill for at least four weeks—start playing with speed intervals. You don't need a strict structure to your intervals when you begin, Fortune says. Run fast when you feel good and slow down when you’re tired—a method called fartlek training. “Maybe a good song comes on your headphones—push up the pace and see how you feel,” Fortune says.

If you want a bit more structure, start with a 1:1 ratio: 60 seconds of speed followed by 60 seconds of active recovery, suggests Cristine Agresta, Ph.D., a fellow at the Michigan Performance Research Laboratory at the University of Michigan. Active recovery means taking the treadmill down to a comfortable, slow jog or even a walk so you can get your breath under control. And while it’s OK for beginners to start upping the incline during a brisk walk, don't take on too much too soon. “You want to strengthen the foot, the ankle, the lower leg,” Fortune says. “Playing with an incline could potentially lead to shin splints, plantar fasciitis, or knee problems.”

Here are several Treadmill workout routines you can choose from depending on your target. You can also check out my Fitness Pinterest board where I usually save all my workout tips that I try and work for me.