Are you a 9-to-5 professional? Do you have family responsibilities and household chores after work? If your time for exercise is limited, a treadmill can be one of the most effective and convenient workout tools. With just one hour a day, you can achieve efficient and sufficient training.

Improving your running ability requires consistent training. You can use the treadmill for various workout methods, such as interval running and speed variations. Let's learn how!

1. Walk-Run Alternation: Slow Walk – Fast Walk – Slow Run – Fast Run For those new to running, wanting to maintain a basic exercise habit, or looking for a light workout before or after work, this method can help achieve your fitness goals.

2. Interval Running: Fast Run – Rest – Fast Run – Rest Cycle Interval running enhances cardiovascular function more effectively than steady-paced running. It can significantly improve your maximum oxygen uptake.

3. Speed Variation Running: Slow Run – Fast Run – Slow Run – Fast Run Cycle Speed variation running boosts muscle strength and maintains high-speed running ability. It's especially beneficial for those struggling with endurance in long-distance running or looking to improve speed endurance.

Tips for Using the Treadmill

1. Warm Up and Cool Down: Always warm up with stretches before running to prepare your muscles. After running, cool down with a slow walk to help your body adjust.

2. Maintain Proper Body Position: Avoid leaning too far forward or backward. Being too forward can cause you to step on the bottom mat, while leaning too far back can lead to falls. Stand in the middle of the belt.

3. Gradual Speed Increase: Start at a slow speed and gradually increase as you adapt. This helps your cardiovascular system adjust. Apply the same principle to incline settings.

4. Post-Run Cool Down: After running, continue with a slow walk to help your body cool down gradually.

5. Hydration: Remember to hydrate during your workout. Drink small sips of water rather than large gulps to stay adequately hydrated.

By incorporating these treadmill workout methods and tips, you can efficiently use your limited time to stay fit and healthy.