Fingers numb by the cold, unsafe streets, lack of time to go a park of runners, among other things, may be reasons why you cannot go running outdoors all the time, however are you the one who believes that running On a treadmill / treadmill whether at home or at a gym is it too easy or does it slow down your workout? Do not believe, there are techniques that help you to take advantage of your careers indoors, keep reading and we tell you the main ones.
Burn more calories
It is important to make breaks. Running at a steady pace is ideal for long runs (possibly booking for your outdoor races) but during short workouts, increasing intensity by including speed ranges is something that coaches recommend over the years. Try to alternate run a few minutes at a moderate pace and suddenly release bursts or splits at a faster rate. In this way you will not only burn more calories but you will build resistance and you can become a stronger runner. There are trainers who even recommend interval training to help combat abdominal fat.
Make speed increases
Running faster burns more calories, however we know that starting to run in a band at a rate higher than 5 min / km can become tiring or complicated especially if you have little running or while you’re running long distance, the It is recommended to start with a brisk walk (8 min / km) and every two or five minutes, make small speed increments until you reach or exceed 6 min / km, which will take you to do 10k in about an hour.
It is good to combine the type of races you do during the week, so on days where you do not run at intervals or increasing speed, you can make a long race at a constant pace. This way if you run for 30 minutes (at a rate of 6min / km) you burn about 270 calories. A 45-minute race will end up with 400 calories and an hour of training at the same pace; you will lose almost 550 calories.
Simulate running on a hill will strengthen your calves, thighs and buttocks and as you run, you will notice that you are giving power to all your training. Running on a hill will also help you avoid muscle cramps.
Take a walk
We know it’s about running, but every now and then a walk at the pace where you run would be too slow, but when walking makes you raise your HR, it gives you strength in your legs and achieve a better condition.
Release the railing. Many band or belt runners are accustomed to grabbing the bars of the rail, so we recommend you release and make the natural stroke of an outdoor race, while keeping your balance biceps, triceps and shoulders, and you will achieve strengthen the core.
Increase your speed
It incorporates race times. To improve your running times, a treadmill is ideal as it forces you to keep the same pace. We recommend increasing the speed one or two degrees above the pace you are accustomed to run, get out of your comfort zone and maintain that speed for a good fixed time. After warming up, set the pace you want to run on the treadmill and do not pause until you meet your time goals.
Practice your negative splits this technique involves running the second half of your career faster than the first half. You might think that this makes you have a slower end time, but the reality is that most professional racers use this technique, since you conserve energy at the start of your career, allowing your muscles to warm up and make you The first half is comfortable enough so that by the second half, you can give all the power accumulated.
Combine intervals with hills
In the course of your training, increase the incline of your running treadmill by 1 or 2 degrees, try to keep the same rhythm you had while it was silver, then return it back to its initial state, this way you will feel stronger and With ability to run faster.