If you’ve never ran a day in your life then getting on a treadmill and expecting the pounds to just drop right off this is going to be really tough.
But I’m here to help .
You don’t have to be a porfessional runner to maximize on the benefits of a good run. All runners start off slow. Figuratively and literally.
before even setting foot on a treadmill, I advise you stretch. Get a good hamstring and calf stretch going.
Some stretches include:
- The downward facing dog
- Scissor hamstring stretch etc.
Also, get the quads (thigh muscles) warmed up to with some butt kickers and a few jump squats. All of this stretching before getting on the treadmill will reduce the likelihood of you getting cramping or tightness in the muscles while running. Imagine what would happen to you if you’re mid sprint on a treadmill and you get a sudden charlie-horse. Yeah it’s not going to be looking to nice for you after that fall. So practice safety first. with practicing safety make sure that you’re wearing the right type of shoes for running and make sure that your laces are tied securely and tucked away to prevent any mishaps from occurring.
Now you’re ready to get onto the treadmill:
If you’re in the gym do not feel intimidated by the people running next to you, you’re focus is you. Remember, this is not a race. I don’t know how to work every single treadmill out there, so this is just some general information start your treadmill and keep the speed at roughly 2.0-2.5. this will get you off to a nice walk do this for about 2 minutes, as this will get the rest of your body warmed up, and it will warm up your legs even more. after those two minutes increase your speed to about 3.0-3.5 to some people this might seem like a little jog but to others this is just a slightly brisker walk. the goal of this regimen is to take your time and not to rush into a full on sprint, you have to ease your body into it. after about a minute and a half increase your speed to approximately 4.0-4.5. By now you should definetly be jogging. Try to hold this jog for at least 2 minutes before decreasing the speed back to 3.0-3.5. when you decrease the speed back to your brisk walk only do that for about 30 seconds to a minute. You don’t want the body to cool down too much while alternating speeds. Alternate between a brisk walk and a jog until you’ve worked up a pretty nifty sweat. If you’re not a beginner then you can most likely jog for munch longer than 2 minutes, but for the sake of this blog let’s just assume everyone’s a beginner. If you feel that you can endure a short run then by all means go for it. But never over exert yourself. come back the next day and see how long you can jog for before returning back to the brisk walk. If consistent, in a week or so you should be running.