Even the most avid joggers moan and groan when snow piles on the ground and cold air makes it difficult to take in their next breath. Running in cold weather limits your workout abilities and can risk injury, making it important to move your training indoors as soon as fall turns into winter. A treadmill may not be as interesting to run on as an outdoor circuit, but there are ample workouts out there that can help make sure your cardio remains in tip-top shape during the winter.
Just like stationary bikes offer hill climbing rides, modern treadmills make it possible to simulate a run up and down a the side of a foothill. The view isn't quite the same as the top of a mountain, but the workout is no less demanding. Start by warming up with around five minutes of light jogging to get your heart pumping. Then, progress the incline on the treadmill to a grade between 5 and 10 percent (depending on how daring your workout is) and start running half-mile reps. Do as many as you'd like, whether one or 10, with a five-minute cool-down period at zero percent grade to keep from overexertion. Think of hill climbs as an endurance race: you'll need the right sports nutrition with complex carbohydrates and enough protein to replenish muscle matter. Endurance supplements will help to provide not only the protein but also the vitamins that your body needs for mental and physical health.
Getting slightly better each time you run will help you feel a lot better about yourself in no time. A progression run doesn't pick up the pace quickly, but instead increases the rate you run gradually. After a short warm-up, begin at the pace you would run for a marathon — say, nine to 10 minutes per mile. Then, try to drop the time on each mile by a small amount (five to 10 seconds) after each interval. You'll start at a comfortable pace and push yourself to be at a very fast sprint by the conclusion of the workout.
One of the big trends in the world of pro athletes is interval training, which has shown to burn fat better than a consistent pace. Treadmills make it easy to train interval sessions during or after the holidays by adjusting the speed in order to get your heart up to its maximum rate. Start with a short warm-up of two minutes and then push yourself to run at double speed for the next two minutes, followed by a two-minute cool-down. This creates an interval where your heart overperforms instead of falling into a steady rhythm, the perfect way to burn extra calories. After the cool-down period, return to a higher speed for two minutes, alternating between high and low for half an hour. Before or after your workout, stock up on the exercise fuel you need from ProLine Sports Nutrition, your go-to vitamin and supplements store, in order to get the extra edge.