Many hard-core runners prefer running outdoors rather than running on Bowflex Treadmills. They like the fresh air and scenery while they jog along. As invigorating as this is, people who are learning to run can best monitor their progress on a Bowflex Treadmill. You can run just as well on a treadmill, plus it will count the miles and tell you what speed you're going. It's the ideal way to start a running program.
An 8-week plan
If you're new to exercise, particularly running, it is strongly advised to get your physician's approval, particularly if you're 40 or over. Once you get the green light, you can begin your first week. This will consist of one and ones, which means run one minute and walk one minute. This learn to run regime was developed by John Stanton, owner of the Running Room and a long time runner. Run at a comfortable speed, about 3. 9 mph on your treadmill. You will have to manually reduce your speed to walk, to about 3. 2 mph or less if you need to. Do five sets in ten minutes for the first week, with two rest days.
Increase your running time every week
The second week of your treadmill plan, run for two minutes at the 3. 9 mph running speed, then walk for one minute at 3. 2 mph. Repeat this pattern for 20 minutes. The third week, increase your running time to three minutes, with a one minute walk break in between. Do as many sets as you can in a 20 minute period. If you find you need to increase the speed on the treadmill, do so as long as you don't get out of breath. If you can't talk to anyone while running without gasping for air, you're going too fast.
Keep it up, you're doing great !
This pattern of running with a minute of walking in between sets will easily bring you up to a two mile run in eight weeks. You may find that you can run farther, and if can't do two miles, don't worry. You'll get there when you're ready. Just keep watching the miles as recorded by your Bowflex Treadmill.
An 8-week plan
If you're new to exercise, particularly running, it is strongly advised to get your physician's approval, particularly if you're 40 or over. Once you get the green light, you can begin your first week. This will consist of one and ones, which means run one minute and walk one minute. This learn to run regime was developed by John Stanton, owner of the Running Room and a long time runner. Run at a comfortable speed, about 3. 9 mph on your treadmill. You will have to manually reduce your speed to walk, to about 3. 2 mph or less if you need to. Do five sets in ten minutes for the first week, with two rest days.
Increase your running time every week
The second week of your treadmill plan, run for two minutes at the 3. 9 mph running speed, then walk for one minute at 3. 2 mph. Repeat this pattern for 20 minutes. The third week, increase your running time to three minutes, with a one minute walk break in between. Do as many sets as you can in a 20 minute period. If you find you need to increase the speed on the treadmill, do so as long as you don't get out of breath. If you can't talk to anyone while running without gasping for air, you're going too fast.
Keep it up, you're doing great !
This pattern of running with a minute of walking in between sets will easily bring you up to a two mile run in eight weeks. You may find that you can run farther, and if can't do two miles, don't worry. You'll get there when you're ready. Just keep watching the miles as recorded by your Bowflex Treadmill.
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