The Best Treadmill Jogging Routine

Jogging is an excellent way to improve fitness and manage weight. Treadmills offer the ability to run a variety of circuits and intervals without ever having to go outside. But before you get started, there are some things you should consider when choosing the best treadmill jogging routine for you.

  1. Know the Equipment

    • Treadmills can cause injury if not used correctly. Read the manual or talk with the personal trainer at the gym about how to use the machine. Learn how to speed up or slow down the belt, increase or reduce the incline, and stop or pause the machine quickly. Treadmills are equipped with a safety strap that clips to your shirt. If you trip or fall, the strap pulls the emergency stop mechanism to stop the belt immediately. Many people don't use this strap, but it's there for your safety, so clip it on.

    Fitness Level and Goals

    • Before embarking on any fitness routine, you need to be aware of your current fitness level. Start slow on the treadmill and gradually increase the speed or other variables such as incline. You also need to know your goals for working out. Do you want to burn fat and lose weight? Do you want to increase your endurance? Are you training for a race? These goals can have differing workout regimens. For example, to lose weight, you'll want to work out at 65 to 85 percent of your maximum heart rate (most treadmills have a chart and sensors to help you measure this) for 30 minutes or more.

    Running a Steady Pace

    • Treadmills allow you to set a pace and run it for the distance you want. For example, if you want to run four miles in 40 minutes, set the treadmill to six miles an hour and 40 minutes and run until it stops. Long, steady runs are a great way to burn calories and increase endurance. As you get stronger, you can start by increasing your speed, running that same four miles in fewer minutes (or running more than four miles in 40 minutes). Or you can add distance, running five miles in 50 minutes. It's best to do a little of both; one day focusing on running a little bit faster and another day running a little bit farther. Running at a single pace can be done four to six times a week.

    Interval Training

    • Of all the types of training you can do on a treadmill, intervals offer the best results regardless of your goals (losing weight, improving endurance, etc.). The reason is that intervals provide both aerobic and anaerobic activity. In interval training, you alternate between the two by working out for 30 to 60 seconds at 65 to 85 percent of your max heart rate, and the next minute at a higher rate. You can increase heart rate by either running faster (nearly a sprint) or increasing the incline (hill). At the aerobic state, you should feel like you're working, but you can talk and could run at that pace over a long period of time. In the anaerobic state you should be working about as hard as you can, not be able to hold a conversation, and not be able to run at the pace for much longer. Run intervals for 15 to 20 minutes. Interval training should only be done one or two days a week as the anaerobic part of the workout does wear on the body.

    Pyramid Interval Training

    • Like regular intervals, pyramid intervals use both aerobic and anaerobic systems and engage your muscles in different ways. But instead of alternating between two speeds or two inclines, you work your way up to the highest speed or hill you can possibly manage at least once during the interval. For example, run at a speed of 5 mph for one minute, then 6 mph for the second minute. Back down to 5 mph for the third minute and up to 7 mph for the fourth minute. Down to 5 mph for the fifth minute, and 8 mph for the six minute. At that point, you work your way back down, running 5 mph in the seventh minute, 7 mph in the eighth minute, 5 mph in the ninth minute and 6 mph in the tenth minute, and then cool down. Like traditional intervals, you should do pyramid intervals only once or twice a week. You can do two intervals in a day, but take a break between the two by doing a different exercise such as upper body weight lifting.

    Run on an Incline

    • Inclines are a great way work the heart. In fact, walking a steep incline can burn as many calories and strengthen the heart and lungs (improving stamina and endurance) as well as running fast on a flat surface as long as you're working in your target heart range. Hills are also better at building the glute and thigh muscles than running on the flat. It's good to alternate hill workouts with the longer steady running workouts.

    Alternate Routines

    • To get the best benefits of a workout, mix up your running routines. Running 30 minutes for three miles all the time will lose its effect as your body gets used to it. Mixing your running routine during the week to include long runs, intervals and hills gives you a better overall workout and benefits.