The treadmill is a great place to build cardiovascular endurance and overall fitness. If you are not used to running or walking at a fast pace, the first few weeks of any treadmill plan can feel like an uphill climb. The hard work will pay off as you continue to build endurance. The running will get easier.
Instructions
1. Stretch your muscles and tendons before starting. It is important to stretch your calves, shins, hamstrings, and quadriceps before running and walking exercises. However, many people carry tension in their shoulders and arms as they run; be sure to stretch your upper body as well.
2. Warm up on the treadmill at a slow speed that ranges from 3 to 3.5 mph. Stay at this speed for 2 minutes or until you feel that your muscles have warmed up and are ready for a faster pace.
3. Increase to a moderate speed ranging from 3.8 to 4.5 mph. This pace she result in a fast walk, but not quite a jog, so adjust according to your stride length. If you have a longer stride, you will be able to use a higher speed setting. Stay at this pace for 2 minutes.
4. Start running. Increase the speed to 6 mph. This is at the pace of a 10 minute mile. Stay at this speed for 2 to 3 minutes. Alternate between this speed and a fast walk, spending 3 minutes at this speed and 1 minute at the slower speed. Increase the incline to 3 for 30 seconds during alternating walking periods to engage the quadriceps and calf muscles. Continue this for 15 minutes for the first day.
5. With each day you run, start with stretching and warming up, but increase the speed, incline and time. The time, distance, incline, and speed you choose will vary depending on the endurance level you want to achieve and where you are currently at. Each day, push yourself a little harder, but listen to your body when it is telling you to slow down because of aches or pain.
6. Give your body time to rest between endurance sessions. A typical endurance program would consist of 4 to 5 days per week, with 1 day in between each for rest. If you incorporate a fifth day into your endurance plan, be sure to make one of your days during the week a light day where you run or walk at a reduced paced for a reduced time. Your body needs time to recover from exercise.
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