“I justloverunning on the treadmill!”
said maybe about three people ever.
After all, it’s dubbed the “dreadmill” for a reason.
SHAPE
The workout will remain the same, but the intensity and focus will change from week to week.
Before and after each run, consider performing the stretches demonstrated by Arzon below.
To do that, you’ll usethe talk test.
A good rule of thumb: You should feel like youwantto be going faster, she says.
This week, you’ll follow the workout as-is.
(Don’t forget the bodyweight exercises done while the treadmill is off.
See more about these moves below.)
And remember to keep your chest up and eyes forward no looking down at your feet!
This will help build your endurance.
B.Bend elbows to lower hips toward the floor until elbows are bent at a 90-degree angle.
C.Push into hands to straighten elbows.
Do as many reps as possible for 1 minute.
B.Lower chest down toward the base of the treadmill, keeping back straight and neck in a neutral position.
C.Straighten arms to return to starting position.
B.Alternate driving knees into the center of body.
C.Drive back up to starting position.
Do as many reps as possible for 1 minute.
Switch sides; repeat.
Pre-Run Warm-Up: Butt Kicks
A.Standing tall with arms at sides in running position.
Kick heels back one at a time to touch glutes.
Swing left leg to side, then back across torso.
Do 10 reps. Switch sides; repeat.
Pre-Run Warm-Up: Starfish
A.Stand with arms out to sides and feet shoulder-width apart.
Bend down, touching right hand to the top of left foot.
B.Come back up to standing, then touch left hand to right foot.
Do 20 reps, alternating sides.
B.Lift right leg straight out in front of body and touch left hand to right toes.
Lower right leg back to the floor.
(Speaking of which, here’s how to prevent the most common running injuries.)
Touch hands to toes and bring head down toward knee.
Hold for 15 to 30 seconds.
Switch sides; repeat.
Then, grab right ankle with right hand, bringing heel to glute.
Hold for at least 15 to 30 seconds.
Switch sides; repeat.
Lean forward, keeping a straight back.
Hold for 15 to 30 seconds.
