How to Use a Treadmill for Endurance Training

Among the many excellent pieces of fitness equipment, the treadmill stands out for its versatility and effectiveness. Regular exercise on a treadmill can significantly improve cardiovascular endurance. Enhanced endurance not only boosts your overall health but also allows you to perform daily activities without quickly getting tired. If you're interested in learning how to use a treadmill for endurance training, keep reading.

What is Endurance Training?

In the fitness world, endurance refers to your ability to sustain physical activity over an extended period without feeling exhausted. Achieving this requires interval training rather than steady-pace exercises. But why is endurance training important? For runners, it improves speed and helps break personal records. Other athletes, such as bodybuilders, might need endurance training to adjust body metrics like fat percentage. The goal of endurance training is to enable your body to perform well for longer periods and provide more energy for daily tasks. The treadmill is one of the best pieces of equipment for endurance training, as it can gradually improve your aerobic and anaerobic endurance.

How to Use a Treadmill for Endurance Training

Here are some of the best treadmill workouts to help you improve your endurance and overall running performance.

1. High-Intensity Interval Training (HIIT)

HIIT involves alternating between high-intensity exercise and short periods of low-intensity activity. Here's a sample workout:

• Walk for 5 minutes to warm up.
• Run at your maximum speed for 30 seconds.
• Walk briskly for 1 minute.
• Repeat 5 to 10 times.
• Walk for 5 minutes to cool down.

2. Sprint Interval Training

Sprint interval training combines maximum effort periods with extended rest periods. This advanced workout is for those with a strong fitness foundation. Here's a sample workout:

• Light running for 10 minutes to warm up.
• Recovery walk for 40 seconds.
• Sprint for 30 seconds.
• Recovery walk for 1 minute.
• Sprint for 40 seconds.
• Recovery walk for 90 seconds.
• Repeat 2 times.
• Light running for 10 minutes to cool down.

3. Fartlek Training

Fartlek, a Swedish term for "speed play," combines endurance and speed training. This workout conditions your body to run faster over longer distances. Here's a sample workout:

• Jog lightly for 5 minutes to warm up.
• Run at a moderate pace for 2 minutes.
• Sprint for 1 minute.
• Jog for 1 minute.
• Sprint for 1 minute.
• Run at a moderate pace for 2 minutes.
• Jog for 5 minutes.
• Cool down or repeat the workout.

4. Alternating Float Treadmill Workout

This workout involves intervals using 80% to 90% of your maximum effort, with "float" intervals using 60% to 65% of your maximum effort. It helps build endurance and teaches your legs to recover quickly. Here's a sample workout:

• Jog for 10 to 20 minutes to warm up.
• 2 x 2-minute high-intensity intervals with 2-minute float intervals.
• 4 x 1-minute high-intensity intervals with 1-minute float intervals.
• 4 x 30-second high-intensity intervals with 30-second float intervals.
• 4 x 15-second high-intensity intervals with 15-second float intervals.
• Recovery walk or jog for 3 minutes.
• Repeat the above intervals.
• Jog lightly for 10 to 20 minutes to cool down.

5. Descending Ladder Treadmill Interval Workout

This workout teaches you to efficiently switch gears and find speed after short rest periods. Here's a sample workout:

• Light running for 10 to 20 minutes to warm up.
• Run for 3 minutes at 74% of your maximum effort, then 1-minute recovery jog or walk.
• Run for 2 minutes at 80% to 85% of your maximum effort, then 1-minute recovery jog or walk.
• Run for 1 minute at 90% of your maximum effort, then 1-minute recovery jog or walk.
• Light jogging for 10 to 20 minutes to cool down.

6. Pyramid Treadmill Interval Workout

This workout involves changes in speed or distance, climbing up and down the "pyramid." It helps build muscles and endurance and improves running economy. Here's a sample workout:

• Warm up with 3 minutes of leg swings, high knees, and butt kicks. Then run slightly faster than jogging for 4 minutes at a 1% incline.
• Quick pace running for 90 seconds at a 1% incline.
• 45-second recovery jog or walk.
• Quick pace running for 90 seconds at a 2% incline.
• 45-second recovery jog or walk.
• Quick pace running for 90 seconds at a 3% incline.
• 45-second recovery jog or walk.
• Adjust incline to 5%, then run for 2, 3, and 4 minutes, with 45-second recovery jog or walk after each interval.
• Adjust incline to 4%, repeat the above intervals.
• Repeat the set at a 3% incline.
• 3 x 1-minute intervals at a 5% incline, each followed by a 45-second recovery jog or walk.
• Light jogging for 3 minutes to cool down.

7. Uphill Treadmill Interval Workout

Uphill workouts engage postural muscles and work quads, front thighs, and glutes more than flat running. Here's a sample workout:

• Walk at a mild pace for 5 minutes to warm up. Do 30-second side shuffles, high knees, quick steps, and butt kicks, then jog the remaining time.
• Start at half your fastest sprint pace at 0% incline.
• 6 x 1-minute runs with 1-minute recovery jog or walk, increasing the incline by 1% from 0% to 5%.
• 4 x 30-second runs with 1-minute recovery jog or walk, increasing speed by 0.8 kph each interval.
• 6 x 30-second runs with 1-minute recovery jog or walk, starting at your fastest pace and increasing speed by 0.2 each interval.
• Light jogging for a few minutes to cool down.

8. Race Pace Treadmill Interval Workout

This workout helps marathon trainers adapt to their goal pace while maintaining energy for tougher goals. Here's a sample workout:

• Run 1 mile at marathon pace.
• 4 x 90-second runs at 80% of maximum effort.
• Run 1 mile at marathon pace.
• 4 x 90-second runs at 90% of maximum effort.
• Run 1 mile at marathon pace.
• Light jogging for 10 to 20 minutes to cool down.

Using a treadmill is a great way to enhance endurance. Besides the 8 workouts described, many other interval workouts can help build endurance and strength on the treadmill.