Runners can be fanatical, and will run in rain, snow, sleet or hail before they’ll run on Bowflex Treadmills. But the beauty of running on a treadmill, especially when you’re getting started, is that you don’t have to battle harsh weather. You can run early in the morning and late at night and not be in the dark. Those who are learning to run as part of a healthy lifestyle will find a treadmill the best way to start on a running program.
Learn to run in just 8 weeks
If you’re new to exercise, particularly running, it is strongly advised to get your physician’s approval, particularly if you’re 40 or over. Once you get the green light, you can begin your first week. This will consist of one and ones, which means run one minute and walk one minute. This learn to run regime was developed by John Stanton, owner of the Running Room and a long time runner. Run at a comfortable speed, about 3. 9 mph on your treadmill. You will have to manually reduce your speed to walk, to about 3. 2 mph or less if you need to. Do five sets in ten minutes for the first week, with two rest days.
Work your way up
The second week of your treadmill plan, run for two minutes at the 3. 9 mph running speed, then walk for one minute at 3. 2 mph. Repeat this pattern for 20 minutes. The third week, increase your running time to three minutes, with a one minute walk break in between. Do as many sets as you can in a 20 minute period. If you find you need to increase the speed on the treadmill, do so as long as you don’t get out of breath. If you can’t talk to anyone while running without gasping for air, you’re going too fast.
You’re developing a running habit
This pattern of running with a minute of walking in between sets will easily bring you up to a two mile run in eight weeks. You may find that you can run farther, and if can’t do two miles, don’t worry. You’ll get there when you’re ready. Just keep watching the miles as recorded by your Bowflex Treadmill.
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