This week I have been spending some time on the treadmill. I haven’t been running on it…or at least forwards. Instead of doing what I typically see people doing on the treadmill I wanted to spice it up.
To end off my workouts this week I would do 30-45 minutes on the treadmill. I would set the time that I wanted to go, put the incline to 10 and my speed would vary between 4-4.2 to get warmed up. I would look at the time and think `Wow, I am going to be here for awhile and I am just walking.` So, to vary my workout on the treadmill I remembered reading in Shape magazine a few years ago about running backwards and also doing a side shuffle on it. The linked workout is not the same one I read but it can give you some ideas if you are wanting to change some things up.
I would take blocks of time and do a hill walk for 10 minutes with a inline and then change to running backwards. I would still keep the same incline but lower my speed. I had my iPod on so I used songs as my `timer`. I would walk until I reached the chorus in my song and then run for the length of the chorus and repeat until that song was done. I found myself getting into the songs and sometimes my body would get a `sway`to it or my hands would start moving. No one seemed to really notice but even if they did…all good. I was enjoying what I was doing. When it came to doing the side shuffle I found I couldn`t do that as long as running backwards. I would reach a minute to a minute and a half and my legs would tell me I should stop or I would be sliding off the treadmill. My goal will be to do longer but it will be slow side steps to get there. I would continue alternating things until the time was reached, my legs were tired and I was sweating up a storm….success.
On Wednesday when I was in the gym a co-worker and I were talking while stretching and she was impressed with me running backwards. She mentioned that a trainer she had in the past had her doing a plank on it. I was intrigued and excited about giving it a try. So, yesterday I gave it a go. I set the treadmill at 0.5 with no incline and once it was going I stepped behind it and placed my hands on the tread to see how it felt. It was walking but with your hands. Once I got comfortable with that I then moved to putting my forearms on the tread. That was what she said her trainer had her doing. I checked out the time and made it for one minute. It was hard but I liked the challenge. I wanted to do it again so I did 25 squats and repeated for another minute. The second minute was harder that`s for sure. One good thing…I am sore so I know it’s working.
Do you have anything different that you do on the treadmill that you want to share with me? I am happy to hear some suggestions and let me know if you try the plank on the treadmill.