{"id":86954,"date":"2022-07-31T10:27:46","date_gmt":"2022-07-31T14:27:46","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=86954"},"modified":"2022-07-31T10:53:40","modified_gmt":"2022-07-31T14:53:40","slug":"beat-the-heat-with-these-treadmill-workouts","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/beat-the-heat-with-these-treadmill-workouts\/","title":{"rendered":"Beat the heat with these treadmill workouts"},"content":{"rendered":"

Love it or hate it, the treadmill can be an effective tool during Canada’s numbingly cold winters and sweltering summer days<\/a>. Try these workouts and tips to add some spice to your indoor running when the heat forces you indoors.<\/p>\n

\"\"

Treadmill tips<\/h4>\n

It might feel like you’re slogging away slowly, but running on a treadmill eliminates the challenges of wind resistance and surface variation. Adjust the incline to one per cent for all of your runs to account for that. Avoid hanging on to the handrails: they are intended for safety, not for use while you’re moving. Use them to get securely on and off the treadmill.<\/p>\n

Try various workouts to keep boredom at bay, and take tips from runners you know who run indoors often. Regular treadmill runners often have great hacks<\/a> for making the indoor run more interesting (or at the very least, some great Netflix recommendations for your long indoor run).<\/p>\n

\"\"

Incline intervals<\/h4>\n

With the incline set a 1 per cent, warm up with 10 minutes of easy running<\/p>\n

Adjust the incline to 9 per cent for 1 minute, followed by 1 minute at 1 per cent<\/p>\n

Repeat 10 times (add more or less depending on fitness and experience)<\/p>\n

Cool down with 10 minutes of easy running<\/p>\n

\"A

800 metre<\/a> repeats<\/h4>\n

Warm up with 10 minutes of easy running<\/p>\n

Run 20 minutes at a pace you can maintain for an hour<\/p>\n

Recover with 3 minutes of easy running<\/p>\n

5 x 800m fast with 1 min recovery between<\/p>\n

Cool down with 10 minutes of easy running<\/p>\n

Remember to take an easy or recovery day after a speed session, and hydrate well,<\/a> even if you’re running in an air-conditioned gym.<\/p>\n","protected":false},"excerpt":{"rendered":"

Run safely through the summer heat with these treadmill speed sessions<\/p>\n","protected":false},"author":5367,"featured_media":48166,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"footnotes":""},"categories":[325690],"tags":[337927,337926,337928,325516,325679,324866],"acf":[],"yoast_head":"\nBeat the heat with these treadmill workouts - Canadian Running Magazine<\/title>\n<meta name=\"description\" content=\"Run safely through the summer heat with these treadmill speed sessions\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runningmagazine.ca\/sections\/training\/beat-the-heat-with-these-treadmill-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beat the heat with these treadmill workouts - 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