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If you hate running because you cannot run a full five kilometer, you are going to love this article. This article here is to show you a guaranteed method to help you make that five kilometer run non-stop. Maybe it is your poor fitness level that is stopping you or maybe it is just to boring to run on the same spot for thirty minutes, this exciting technique can help you over come it.
Staggered Running Method
This is the first technique that I have used to hit the fifteen kilometer run mark on the treadmill years ago. It is a fabulous technique that can help you increase your fitness level and also decrease you boredom dramatically. Here how it goes. First, you need to run at a comfortable pace for two kilometers, comfortable meaning around 60 to 70 percent of your max heart rate.
Then, when you reached the 2 click mark, you walk for 200 meters. At the 2.3 kilometers, you start running again at 60 to 70 per cent max heart rate until 2.5 kilometers. Assuming the speed was 8.5 kilometers per hour, you would now run at 9.0 km/h until 2.7 kilometers. The at 2.7 up the speed to 9.5 or 10 km/h until 2.9 km and for the final 100 meters, sprint at speed of 11/km/h. The speed here might differ from others, depending on your fitness level.
Then on 3.0 kilometers, you would walk again and repeat the same sequence until 4 kilometers and then till 5 kilometers. You see, what I have done here is that I have created mini targets for you to hit. It is so much easier.
To Improve You Need To Overload
So let say you have used this workout routine and find it good and you have successfully hit the 5 kilometer mark consistently. What you should do now is to increase the difficulty level by either changing the speed or the total distance. Instead of 5 kilometers, try to go for 6.5 kilometers or 7 kilometers. Instead of running at 8.5 km/h then progress to 9.0 km/h, increase all the running speed by 0.5 to 9.0 km/h and then to 9.5 km/h. You can also eliminate the walking phase and substitute it with light run.
Use The Heart Rate Monitor
Another way that you can track your progress and monitor you exercise intensity accurately is to use a heart rate monitor. I love using heart rate monitors because it keeps my real time information on how I feel. Sometimes my legs feel tired and I keep telling myself that I am exhausted and need to stop. But with my heart rate monitor on, I cannot cheat myself!
Using a heart rate monitor also lets us know whether we are pushing our body too hard. In this staggered running method, the max heart rate you should got is about 85 % of max heart rate. To calculate your heart rate to maximize your fat burn, take 220 and minus it with your age, then, with that figure, minus it with your resting heart rate and we get figure X. We take figure X and multiply it with 70 % if you are aiming on exerting at that level and you get figure Y. Then, with figure Y, we add in back your resting heart rate and you get your targeted heart rate.
Use this running method at least 3 times a week. Consistency and determination will bring you the best results. Do not forget to include 5 minutes of stretching at the end to!
Unfortunately walking on a treadmill is often thought to be extremely boring, so people tend to give it up sooner than anticipated. That doesn't have to be the case though. With a little creativity and thought your workout on the treadmill can be fun again, and you can bring back the enthusiasm you had when you purchased the treadmill.
If you are finding excuses to avoid using your treadmill, it is possible you are simply bored and need a little help to get going again. One simple way to keep you walking is to set your mind on other things. For example walking on the treadmill is a good time to think over decisions you have been putting off. By sending your mind to work on other issues you will forget you are even exercising. The exercise will provide more oxygen to your brain therefore giving you better, clearer thoughts to work out pending decisions.
Another way to rev up your walking workout is to put on fast paced music, and then try to keep walking with the beat. The speeding up and slowing down is good for your workout because then you will develop more endurance.
Watching television is another good way to distract your mind while walking on a treadmill. Turn on your favorite show and start walking. Chances are you will forget once again you are exercising at all. To challenge yourself, on the commercials pick up the pace and jog until your show returns then slow back down to a fast paced walk. This change will be easy to remember and you may find yourself able to jog longer and longer each time you try this approach.
Another way to enhance your workout is to use the incline adjustments. You can program these in on certain machines. This will allow you to work harder and increase weight loss and build muscle tone.
Finally if you want to build more muscle in your arms but think there isn't much chance while walking, think again. By carrying dumbbells or even cans of soup in your hands while you walk the arms can get a workout also.
Treadmills are an excellent way to lose weight, maintain weight loss and a healthy body. Although treadmills have gotten a bad rap for being boring, a little creative thinking and your entire workout can be restored, excitement and all.