Treadmill Workouts to Build Strength

When people think of treadmill workouts, building strength is not a benefit many would name. There may be a number of reasons why you want to build strength, here we'll look at two workouts:
If recovering from an illness or injury and you've not been on your feet for a while. The treadmill is a great tool. You set the pace, the inclines and choose the time you want to train. If your bad hip starts to complain, or you feel faint or weak, you press stop and get off - better than being two miles from home, eh :0)
Treadmill workouts deliver the best results when done alongside other methods of training, cross-training is the word you'll here. Obviously, it's seen as a mainly cardio machine, but the workouts below can be great to improve stability and balance in rehab, or muscles strength where you need it for running.
If you're looking to increase strength for sprinting, or better speed for distance runs, short bursts at a challenging pace on an incline is a great way to work those muscles - and not forgetting your heart and lungs!
You may hear trainers suggesting the use of ankle or wrist weights for running, but I'm really not keen at all on this. Even if light weights, the swinging action can effectively increase the weights and place undue stress on your joints, tendons and ligaments.
NOTE: we use % for incline but technically it should be degree. However, we've found the degree symbol doesn't always display correctly in some browsers.
- Rehab after injury or illness
- Muscle building for speed work
If recovering from an illness or injury and you've not been on your feet for a while. The treadmill is a great tool. You set the pace, the inclines and choose the time you want to train. If your bad hip starts to complain, or you feel faint or weak, you press stop and get off - better than being two miles from home, eh :0)
Treadmill workouts deliver the best results when done alongside other methods of training, cross-training is the word you'll here. Obviously, it's seen as a mainly cardio machine, but the workouts below can be great to improve stability and balance in rehab, or muscles strength where you need it for running.
If you're looking to increase strength for sprinting, or better speed for distance runs, short bursts at a challenging pace on an incline is a great way to work those muscles - and not forgetting your heart and lungs!
You may hear trainers suggesting the use of ankle or wrist weights for running, but I'm really not keen at all on this. Even if light weights, the swinging action can effectively increase the weights and place undue stress on your joints, tendons and ligaments.
NOTE: we use % for incline but technically it should be degree. However, we've found the degree symbol doesn't always display correctly in some browsers.

Workout #1 - For Rehabilitation
It's essential to consult with your doctor if you're starting a training program following an injury or illness. It can be harmful if you start too early, or go too strong at the early stages - this will only set you back and delay recovery.
If you feel unsteady on your feet, use the rails or hand grips on the treadmill. Ultimately, you should look to walk with your arms flowing freely by you side. You can adjust the above workout depending on your level of fitness. If you can manage it, continue to add a 1% increase on the incline for 3 minutes at a time. When you feel comfortable, try a jog instead of a walk. At any time, increase the pace and timings so you build confidence in your body's ability to handle the sessions.
It's essential to consult with your doctor if you're starting a training program following an injury or illness. It can be harmful if you start too early, or go too strong at the early stages - this will only set you back and delay recovery.
- Warm-Up: 2 minute gentle walk on 0% incline
- Warm-Up: 2 minute brisk walk on 0% incline
- 3 minute brisk walk at 1% incline
- 3 minute brisk walk at 2% incline
- 3 minute brisk walk at 3% incline
- 3 minute brisk walk at 4% incline
- Cool-down: 5 minute gentle walking pace at 0% incline
If you feel unsteady on your feet, use the rails or hand grips on the treadmill. Ultimately, you should look to walk with your arms flowing freely by you side. You can adjust the above workout depending on your level of fitness. If you can manage it, continue to add a 1% increase on the incline for 3 minutes at a time. When you feel comfortable, try a jog instead of a walk. At any time, increase the pace and timings so you build confidence in your body's ability to handle the sessions.

Workout #2 - Strength for speed.
This is short burst training and should only be done when fully fit and recovered from any injuries you may have suffered.
You can repeat this workout after five minutes rest, or after doing weights. Again, adjust the timings and inclines to progress for better results.
Also see Hill Run Workouts to build strength, stamina and speed.
This is short burst training and should only be done when fully fit and recovered from any injuries you may have suffered.
- Warm-Up: 3 minute brisk walk at 0% incline
- 30 seconds sprint at 4% incline
- 30 seconds recovery jog or walk at 0% incline
- 30 seconds sprint at 5% incline
- 30 seconds recovery jog or walk at 0% incline
- 30 seconds sprint at 6% incline
- 30 seconds recovery jog or walk at 0% incline
- Repeat sprint/recovery cycle up to an incline you can manage without having to stop.
- Cool-down: 3 minute easy-pace run at 0% incline
You can repeat this workout after five minutes rest, or after doing weights. Again, adjust the timings and inclines to progress for better results.
Also see Hill Run Workouts to build strength, stamina and speed.
By Roy Palmer UK Athletics Coach / Teacher of The Alexander Technique
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