Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface. Continue reading Adjust your Pace for Indoor Running→
The recommended amount of cardiovascular exercise is 150-minutes per week of more, but only counting exercise minutes doesn’t consider the quality and quantity of exercise. High quality exercise, that is exercise of moderate to vigorous intensity, greatly boosts cardiovascular fitness and can even burn more body fat. To get credit for your pressing exercise sessions, it’s now suggested that you record total MET•minutes of exercise. The American College of Sports Medicine recommends between 500-1,000 MET•minutes of exercise per week.
High intensity training (HIT) can double your results in less than half the time and it has been proven to burn calories for up to 14-hours beyond the initial exercise session which can aid in weight loss. In one study the post-exercise burn accounted for an extra 190 calories burned after the initial exercise session (reference 1).
Tabata demonstrated that just 4-minutes of intense exercise can improve conditioning. While the 4-minute Tabata training protocol provides a great introduction to high intensity interval training (HIT), it only scratches the surface on interval training for performance conditioning. A progressive exercise program will soon require additional training time. A performance specific training program will also require specificity in training, because the way you train will equal the way you perform.
This article will give you the tools you need to assemble your own high intensity performance workout.
Most runners will record significantly faster timeswhen they take walk breaks during a run according to world-class athlete, Jeff Galloway. I have personally seen many clients improve their run times 5-30 minutes using the walk / run method.
How do walk breaks work?
Shifting back and forth between walking and running muscles distributes the workload and uses a variety of muscles helping to increase your overall performance capacity.
Walk breaks speed up recovery because there is less damage to repair.
Early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
Walk breaks can provide a sense of relief in knowing that a recovery is never too far away, making the run easier to endure.
Walking lowers energy demands, allowing the body to better clear metabolic waste which can cause a muscle burning sensation.
Great results in just 4-minutes has many sold on Tabata training. Dr. Izumi Tabata and team conducted a study which helped demonstrate that short burst intervals can be an effective way to train. Results can be found in a short amount of total training time with high intensity training (HIT), also known as vigorous exercise.The Tabata Interval consists of 20 seconds of intense exercise followed by 10 seconds rest; repeated 8 times making a 4-minute exercise session.
A well balanced exercise program should still contain 150 minutes or more of “moderately” intense cardio exercise, but if your healthy and strong, crank-up the intensity and let the Tabata Interval work for you. The downfall of many Tabata programs can be that the exercises selected are not vigorous enough to get the appropriate training response, or that a participants fitness level doesn’t match the demands of exercising the Tabata Interval safely.
Try this workout: The safest way for many to exercise the Tabata or High Intensity interval may be on the stationary bike or arm bike, with a quick resistance dial; as found on many Spin bikes. Warm-up for 6 to 10 minutes at a moderate intensity then begin your Tabata Intervals by cranking the intensity up to a resistance you can handle for no longer than 20 seconds at a time. During the 10 seconds rest, dial the resistance back to zero but continue to pedal to keep momentum. Repeat the interval 8 times total then cool down.
Here are some guidelines for selecting a new training distance. If you can answer “yes” to most of these guidelines and have no other reason why you shouldn’t exercise, you can safely assume that you’re ready for the next training distance. The Nova video below further explores what it takes for novice runners to make it through a classic test of endurance running.
To run barefoot or not? Running barefoot involves running without shoes or in a very minimal “sock-like” shoe. Many studies show that barefoot running significantly changes a runners natural foot-strike pattern, resulting in less impact force transferring throughout the body. Barefoot runners tends to land with less impact on the middle of the foot (Mid-foot). Once a shoe is placed on the foot, many runners tend to automatically shift there foot-strike pattern, landing on the heal of the shoe (heal-strike), resulting in a slightly greater impact force.
Resting heart rate and heart rate recovery can be a great indicator of health. Knowing your heart rate training zones will help you get the most benefit from your exercise session. This article assumes that you are not on any medications that may influence your heart rate response to exercise, like Beta Blockers.