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Treadmill mission

Let’s face it, running is hard on the body…The human body was not created to permit long distance running. Even with proper technique and progressive overload, injuries happen all the time. But, when you have a passion for it, it is not going to stop you.

To prevent injuries, you have to prepare the body before every run. The best way to begin a running session (or any workout session) is to follow this plan:

1- Activate core and leg muscles

2- Slowly bring heart rate up

3- Keep length of workout between 20 to 30 minutes depending on your level of fitness and adjust incline and speed throughout the session (HIIT)

4- Increase your long runs by no more than 10% every week

5- Always include a recovery phase

6- Stretch

You can apply this in many different ways. Personally, I like to start with a breathing exercise to make sure my brain and my core are well connected so that my deep core muscles are efficient throughout the workout.  I go on with a couple minutes of walking lunges and then follow something that looks like this:

 

MINUTES

INCLINE

SPEED (mph)

0-2

1%

3.5

2-3

2%

4

3-4

3%

4

4-6

2.5%

5.2

6-8

2%

5.8

8-9

1%

6

9-10

1%

6.5

10-11

0%

7

11-12

0%

5.5

12-13

0%

8.5

13-14

0%

5.5

14-15

0%

8.5

15-16

1%

5.5

16-17

1.5%

8

17-18

2%

7

18-19

1%

6.5

19-20

1%

5.5

20-23

0%

5.2

23-25

0%

3.5

Your heart rate should vary between 90% and 60% of max capacity.

Keeping the same intensity for a long period of time is not efficient to improve your body’s ability to use oxygen (VO2max).

Plus, changing the intensity often keeps it fun and gives results!

Let me know how you enjoy HIIT in your cardio routine! :)

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