Whether you're trying to avoid icy roads or just prefer keeping your workout indoors, sooner or later you're going to log some miles on the treadmill. Many runners loathe the 'mill, but others see it as a useful tool. If you're looking to mix up your run, try out one of these workouts.
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Movie Marathon Intervals
There are multiple ways to structure this workout. If you choose a movie with a familiar plot, you can plan to pick up the pace whenever a certain phrase is uttered.For example, if you're watching "The Hunger Games," you can sprint for 30 seconds whenever someone says, "May the odds be ever in your favor." Or if you're watching the movie "Elf," you can choose to hop off the treadmill and do 10 push-ups whenever Santa makes an appearance. Warning: Your arms will burn by the end of the movie! If you're watching a brand-new movie, choose a generic action such as whenever a character takes a bite of food or says the word "love." When the action or word happens, pick up the pace for 30 to 60 seconds. We guarantee this workout will keep you on your toes.
Frog in Boiling Water
Have you heard of this popular fable? Basically, the premise is that if you put a frog in boiling water, it'll immediately perceive pain and hop out. But if you put it in cool water and slowly bring it up to a boil, it won't notice the difference and will be boiled alive. What the heck does this have to do with running?! Well, no one is advocating that you run yourself to death, but you can borrow the general idea: Start with an easy warmup, such as 10 to 20 minutes of jogging. Then bump up the speed by 0.1 mph every 30 to 60 seconds until you reach your max. Starting out at an 8-, 9- or 10-mph pace might feel impossible, but we bet you can build up to it. Cool down by jogging or walking for a few minutes. If you try this workout a second (or third) time, try to max out at a faster pace than the time before.Playlist Surprise
Queue up your favorite artist or soundtrack and get ready to push yourself. You can tackle this workout a few ways: Try jogging or walking during love ballads and slow songs and pushing the pace during faster numbers. Alternatively, you can sprint every time you hear a pre-determined word such as "yeah," "feel" or "heart." You can also do this with podcasts! If it's a two-person show, run slow when the host(s) are talking and pick up the pace when the guest speaks.
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