1. Combine running and walking: For beginners, treadmill running or weight loss, if you want to stick to it, we can use the combination of running and walking.
This not only does not worry about running injuries, but also helps you achieve the goal of losing weight and saying goodbye to boredom.
We can walk for 5-10 minutes and run for 20 minutes.
2. Perform variable speed running training: After a period of running, we can basically run fast.
At this time, we can try variable speed running, running each kilometer faster than the last kilometer.
3. Start with a warm-up kilometer, at a relaxed speed that you can accept, and then start your long-distance running, increasing the speed by 1 kilometer per minute for 15 minutes.
Then return to your starting rhythm, do it again, and then rest for 10 minutes.
Repeat this several times, and the weight loss effect and running speed increase effect are obvious.
4. Perform hill running training: In addition to training variable speed running, the treadmill can actually do hill running training.
This not only helps us train hill running, but also helps us increase our cardiopulmonary function.
If you do it several times a week over and over again, you won't get bored because of the monotonous running.
The most important point is that your endurance is also improved, and you won't have to worry about your heart rate being too high and not being able to run when you encounter a hill running competition in the future.
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