Beginner runners need to train their minds as hard as they train their bodies. Hence if you want to skyrocket your running performance and results, you need to back up your physical training program with the proper mental regime.
As a result, here are few strategies that will help you achieve the needed mental edge to carry on with your training.
Treadmill interval running is one of the best forms of exercise that can be performed indoors. This type of training can be very challenging and demanding on the body. It can also fight the boredom that many fitness enthusiasts complain about when training indoor.
As a result, here are a few tips and a 30 minutes treadmill interval training program that you can perform anytime you like to achieve maximum fat burn results.
– Interval running boosts metabolism levels through the roof and thus, you will be burning calories at a higher rate, throughout the day and even when asleep
. – You get to challenge and push your body to its limits. Consequently, you will tone your body and build more muscle mass and thus, you will enjoy the body you always deserved.
First 5 minutes: First of all you need to start with a decent warm-up to prepare your body and cardiovascular system for the activity ahead. Beginners can start off with a speed of 3.5 miles per hour or more.
How to do interval training
Interval running a form of exercise that consists of 2 types of exercises blend together into the workout: – High intensity boots where you will be pushing your heart rate and body to its limits. – Then you alternate the high intensity intervals with recovery boots where you will be allowing for recovery and rejuvenation. Here is a simple 30 minutes training schedule:
The human mind can’t make the distinction between reality and fantasy, if you feed it with enough realistic and uplifting images, you will increase the likelihood of reaching your desired destination.
The mastermind group
The people we surround ourselves with can have, certainly, the most impact on us, for better or worse. Hence you need to make cautious decisions regarding your social circles and the type of people you spend the most time with.
Minutes 5-15: You should initiate your interval running with a 1% incline at a moderate speed of 7 to 8 Mph. doing 3 or 4 sets of high intensity running may be sufficient during this phase. However you should adjust your training according to your current physical fitness level.
Minutes 15-17: This phase is all about allowing for maximum recovery.
This one is very famous but, still, underutilized by most beginner runners. Visualization exercises are practiced by athletes of all sorts; they will usually provide you with a like laser beam mental focus and powerful inner drive, thus achieving better performance.
The benefits of interval training
Doing interval running sessions on the treadmill has many benefits:
– It fights boredom; many runners find it difficult overtime to run on the treadmill when sticking to the same pace. Hence, adding variety and can reduce this boredom effect and make training indoor more enjoyable.
– It’s a more intense form of exercise, and as you may know, the more you increase your training intensity, the more calories you will burn off.
Therefore, before you head out of the door, visualize the whole run and try to map out how will you feel and act exactly throughout the workout session.
Minutes 17-27: Back to making the training more intense. By now you should augment the incline up to 4% and alter your speed accordingly. You may perform 3 intense intervals or more. The recovery sets should not surpass 1 minute each.
Minutes 27-29: At this moment you should take it down a notch and decrease the incline.
Minutes 29- 33: Congratulation if you made it so far. Now it’s the time for cooling down by slowing your running into an effortless jog.
Procrastination and negative thinking are contagious. For that, you should blend with a more positive and healthy individuals-in your case: beginner runners who are on the same path.
You don’t need to be alone; there are plenty of people out there who are willing to help and provide you with guidance-just ask and shall be given.