I just recently finished a 30-day challenge to work out every day, and now I'm continuing that habit, going for a 60-day challenge. I've never felt better, or looked sexier, in my life. Before I started this challenge, I had done my fair share of running- I was even on a track-and-field team as a kid. But I had never stepped foot on a treadmill. When I was doing powerlifting with my buddy before, I got all my cardio on the bike machines. And so, continuing momentum, I did bikes when I first started working out on my own. Then one day, all the bikes at my gym were roped off for some maintenance. So, I decided to try out the treadmill. Boy, was I hooked. I'm now a fully converted treadmill fanatic.
ADDING A PROGRESSIVE ELEMENT TO YOUR RUN
A lot of people jog, which is very great, but it probably lacks a progressive element. I've written before about how a big benefit of the gym is the way you can slowly increase the intensity of your workout, gradually lifting heavier and heavier weights, adding more and more tension to various bands, and so on. The same goes for running, and you can do it with a treadmill.
There are two ways of measuring the intensity of a run: distance, and speed. The way I do it is with speed. The advantage of using speed as a measure is that it allows you to keep the run's duration fixed.
For me, I have a pretty tight schedule, so it's pretty important to keep the run's duration locked down. So, I run the same amount of time every day, but to get the progressive training, I slightly raise the max speed every time.
Now, I don't stay at a fixed speed throughout the whole run, and I wouldn't recommend you do so either. I start at a pretty mild pace, which I keep fixed (3.5 miles per hour), and gradually build the speed up over the course of the run. In the last two minutes of the run (not counting a few minutes of slowing down at the end), I'll be running at maximum speed, and that max speed is the parameter which I increase to get in my progressive training.
The total distance I run is a function of how quickly I accelerate to max speed, as well as a function of the actual max speed itself. So, if I look at my distances run, they go up and down, but in the bigger picture they go up over the long run.
If you were going to use distance as your measurement, it would mean running a little further every time. Of course, that would change the duration of the run, hence why I prefer using speed as the controlling parameter.
Progressive training means that in addition to just maintaining all the great side effects of regular running, you're actually gradually increasing them. Keep it up for a few years and you can go compete in competitive runs.
Of course, like with any progressive training, don't be too fanatic about it. Some days, you're just off a bit, and you might have to actually lower the control parameter (eg, run up to a lower max speed). And like weights, you might find yourself at a "plateau" where you don't seem to be able to improve for a long time. If you find yourself at a plateau, it might be worth experimenting with tweaking other things, like (another great feature of treadmills) running with an incline, or running with those bracelet-weight-thingies on your wrists or ankles.
TREADMILL LEVITATION
The first few times you use a treadmill for a half hour or more, you'll experience a wonderful phenomenon which I call "treadmill levitation". Your brain isn't used to treadmill physics, and when you step off the treadmill, it'll be stuck in "treadmill mode". Take a few steps forward, and you will feel like you are flying. It's really trippy. Unfortunately, the mind learns the physics very quickly, so to get the levitation more than a couple times you'd have to up the "treadmill dosage" to unreasonable lengths of time.
I'm not sure whether the mind's "tolerance" would go back down if you stayed away from the treadmill for awhile. I'm picturing a bunch of bloodshot-eyed fanatics carefully marking calendars waiting for their next "fix" of Treadmill Levitation.
TREADMILL MEDITATION
Another benefit of treadmills, as opposed to actually jogging, is that you're less distracted. (Well, it depends how distracted you are by the college girls in short shorts, if you go to a university gym like me...) You can use the time running to collect your thoughts, or to daydream, or whatever you want. Although your body is working very strenuously, your mind is effectively on break, and you can do what you like with it. Lots of people bring iPods and listen to music, and that's an option.
Me, I like to use the time to think about things to do during the day, or things to write on the blog; I find that while I'm running, my thoughts are very inspired and motivated. Sometimes I also visualize my goal in running-- a great set of sixpack abs. I like to visualize that as I'm running, my abs and pecs are literally transforming as I run, my body transforming into the body of a marbled Greek god. Maybe that sounds silly, but if nothing else, it keeps me a bit more motivated!
HOW TO USE THE TREADMILL
I'm not sure to what degree treadmills are created equal, but at the gyms on my campus, they're pretty straightforward. Step on a machine which isn't in use; it should be idle. There's a display in front of you; if the display's not turned on, turn it on. Next, adjust the speed, there should be buttons labeled pretty obviously, like "faster" or "slower". That'll start the track moving; just run in place and don't fall off. The treadmill will probably have three important numbers on display: the time you've been running, the distance, and your current speed. If the treadmill differs slightly from what I describe, I'm sure you can figure it out on your own.
RUNNING BACKWARDS ON THE TREADMILL
I've never done this myself, but yesterday I saw a girl running backwards on the treadmill. I wonder what that's good for. I'll probably end up doing it sometime, just because I'm constantly seeking out interesting new adventures. Maybe it hits different leg muscles or something? Anyway, if you're looking to run backwards for any serious length of time/distance, the treadmill is probably a lot more practical than any jogging course!
CONQUER THE LAZY MIND
Even if you're not interested in progressive training or incline running or anything crazy like that, the treadmill is still good because it forces you to run at whatever speed you set. When running in "real life", I notice I have a tendency to slow down when I'm getting tired. Not on the treadmill; try it, and you'll find yourself rudely dumped on your butt on the floor behind the machine!
I almost wish there were "treadmills" for other things in life besides running. A treadmill to force me to study logic every day. A treadmill to force me to go out and meet people even on nights when I'm exhausted. A treadmill to force me to prepare for my Toastmasters speeches on days besides the very night before. A treadmill to force me to write high quality, value-giving articles on this site every single day.
What about you? What kind of "treadmills" would you employ if treadmills existed for all of life's tasks, not just running?
Here are some other articles I wrote. Some of these were inspired while I was chewing up ground on the treadmill!
30 Day Workout-Every-Day Challenge Completed!
Consciously Choosing Health
Metabolism As An Example Of Accepting What Is
Training Self-Discipline
ADDING A PROGRESSIVE ELEMENT TO YOUR RUN
A lot of people jog, which is very great, but it probably lacks a progressive element. I've written before about how a big benefit of the gym is the way you can slowly increase the intensity of your workout, gradually lifting heavier and heavier weights, adding more and more tension to various bands, and so on. The same goes for running, and you can do it with a treadmill.
There are two ways of measuring the intensity of a run: distance, and speed. The way I do it is with speed. The advantage of using speed as a measure is that it allows you to keep the run's duration fixed.
For me, I have a pretty tight schedule, so it's pretty important to keep the run's duration locked down. So, I run the same amount of time every day, but to get the progressive training, I slightly raise the max speed every time.
Now, I don't stay at a fixed speed throughout the whole run, and I wouldn't recommend you do so either. I start at a pretty mild pace, which I keep fixed (3.5 miles per hour), and gradually build the speed up over the course of the run. In the last two minutes of the run (not counting a few minutes of slowing down at the end), I'll be running at maximum speed, and that max speed is the parameter which I increase to get in my progressive training.
The total distance I run is a function of how quickly I accelerate to max speed, as well as a function of the actual max speed itself. So, if I look at my distances run, they go up and down, but in the bigger picture they go up over the long run.
If you were going to use distance as your measurement, it would mean running a little further every time. Of course, that would change the duration of the run, hence why I prefer using speed as the controlling parameter.
Progressive training means that in addition to just maintaining all the great side effects of regular running, you're actually gradually increasing them. Keep it up for a few years and you can go compete in competitive runs.
Of course, like with any progressive training, don't be too fanatic about it. Some days, you're just off a bit, and you might have to actually lower the control parameter (eg, run up to a lower max speed). And like weights, you might find yourself at a "plateau" where you don't seem to be able to improve for a long time. If you find yourself at a plateau, it might be worth experimenting with tweaking other things, like (another great feature of treadmills) running with an incline, or running with those bracelet-weight-thingies on your wrists or ankles.
TREADMILL LEVITATION
The first few times you use a treadmill for a half hour or more, you'll experience a wonderful phenomenon which I call "treadmill levitation". Your brain isn't used to treadmill physics, and when you step off the treadmill, it'll be stuck in "treadmill mode". Take a few steps forward, and you will feel like you are flying. It's really trippy. Unfortunately, the mind learns the physics very quickly, so to get the levitation more than a couple times you'd have to up the "treadmill dosage" to unreasonable lengths of time.
I'm not sure whether the mind's "tolerance" would go back down if you stayed away from the treadmill for awhile. I'm picturing a bunch of bloodshot-eyed fanatics carefully marking calendars waiting for their next "fix" of Treadmill Levitation.
TREADMILL MEDITATION
Another benefit of treadmills, as opposed to actually jogging, is that you're less distracted. (Well, it depends how distracted you are by the college girls in short shorts, if you go to a university gym like me...) You can use the time running to collect your thoughts, or to daydream, or whatever you want. Although your body is working very strenuously, your mind is effectively on break, and you can do what you like with it. Lots of people bring iPods and listen to music, and that's an option.
Me, I like to use the time to think about things to do during the day, or things to write on the blog; I find that while I'm running, my thoughts are very inspired and motivated. Sometimes I also visualize my goal in running-- a great set of sixpack abs. I like to visualize that as I'm running, my abs and pecs are literally transforming as I run, my body transforming into the body of a marbled Greek god. Maybe that sounds silly, but if nothing else, it keeps me a bit more motivated!
HOW TO USE THE TREADMILL
I'm not sure to what degree treadmills are created equal, but at the gyms on my campus, they're pretty straightforward. Step on a machine which isn't in use; it should be idle. There's a display in front of you; if the display's not turned on, turn it on. Next, adjust the speed, there should be buttons labeled pretty obviously, like "faster" or "slower". That'll start the track moving; just run in place and don't fall off. The treadmill will probably have three important numbers on display: the time you've been running, the distance, and your current speed. If the treadmill differs slightly from what I describe, I'm sure you can figure it out on your own.
RUNNING BACKWARDS ON THE TREADMILL
I've never done this myself, but yesterday I saw a girl running backwards on the treadmill. I wonder what that's good for. I'll probably end up doing it sometime, just because I'm constantly seeking out interesting new adventures. Maybe it hits different leg muscles or something? Anyway, if you're looking to run backwards for any serious length of time/distance, the treadmill is probably a lot more practical than any jogging course!
CONQUER THE LAZY MIND
Even if you're not interested in progressive training or incline running or anything crazy like that, the treadmill is still good because it forces you to run at whatever speed you set. When running in "real life", I notice I have a tendency to slow down when I'm getting tired. Not on the treadmill; try it, and you'll find yourself rudely dumped on your butt on the floor behind the machine!
I almost wish there were "treadmills" for other things in life besides running. A treadmill to force me to study logic every day. A treadmill to force me to go out and meet people even on nights when I'm exhausted. A treadmill to force me to prepare for my Toastmasters speeches on days besides the very night before. A treadmill to force me to write high quality, value-giving articles on this site every single day.
What about you? What kind of "treadmills" would you employ if treadmills existed for all of life's tasks, not just running?
Here are some other articles I wrote. Some of these were inspired while I was chewing up ground on the treadmill!
30 Day Workout-Every-Day Challenge Completed!
Consciously Choosing Health
Metabolism As An Example Of Accepting What Is
Training Self-Discipline
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1 comments:
Here's some tips:
1. ALWAYS record your results. That which is measured, improves.
2. Heart Rate Meter - For long distance running, this little baby will let you pace yourself to perfection getting the best time (you don't run too slow, nor so fast that you burn out half way through).
3. You're only going to notice dramatic gains your first 8 weeks. The same thing works with most fad diets (exception - Zone Diet, it works for years).
4. Long distance running in the aerobic area ages you faster (not as fast as cigerettes), but this is more of over oxidizing your body.
5. Sprint work improves your cardio vascular endurance. Example: One day, run 1/4 mile as fast as you can, rest exactly 2 minutes then run again. Do this 4 times (1 mile total, with 3 breaks of 2 minutes). Next day, you'll sprint 1/4 mile, stop and do 25 sit-ups and 25 push-ups, then sprint again. Do this 4 times (1 mile run, 100 sit ups, 100 push ups). Next day, run 3 miles. Constantly varying what you do means your body does not adapt. It keeps working out fresh.
6. Lifting weights helps you get better at running.
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