Treadmill Workouts – Sprint-Ladder
Today’s tested out treadmill routine from Self.com’s list of 10 Boredom-Busting Treadmill Workouts is: Sprint-Ladder. The routine itself is below in bold italics; my times for the first go and the repeat follow in italics.
5-10min warm-up: walk/jog at comfortable pace (5min @ 3.5-4mph, 5min @ 4.5mph)
- 60sec @ 7mph (7mph) (7mph)
- 60sec @ 5mph (5mph) (5mph)
- 45sec @ 8mph (8mph) (7.5-8mph)
- 60sec @ 4mph (4mph) (4mph)
- 30sec @ 9mph (8mph) (7-7.5mph)
- 60sec @ 3mph (3mph) (3mph)
- 30sec @ 10mph (8-8.5mph) (8mph)
- 90sec @ 3mph (3mph) (3mph)
Repeat entire program
5min cooldown: walk/jog at comfortable, gradually slowing pace
Oh. My. Holy. Cow.
Did you see those speeds of 9 and 10mph?! Yeah, that should be a tip-off that this routine is 1) not for the faint-hearted, and 2) not for the beginning runner. It’s actually said to be for experienced runners. I believe I’m an intermediate runner and I was no match for those speeds. Luckily, they encourage people not to try those speeds if people are unable to do them safely.
I love how they termed it too.
“Huffing and puffing is a good thing, but flying off the treadmill is not!”
I have a healthy desire not to fall on my face, maybe break my teeth/nose, get blood everywhere and all in public…how embarrassing! Not to mention painful and messy. So with that in mind, I chose speeds I knew I could handle but that would push me as far as I could push myself without falling.
One would think 30min of this would kill me but the time flew by because of the tiny increments. As a safety precaution, I hooked up the emergency stop magnet to my shirt so that if I fell it would pull the magnet off the machine and the machine would stop. Maybe in my attempts to push myself harder and farther, I push myself too hard or too far and my legs give out. If I don’t test my limits, I’ll never know what they are. Hence the safety measures.
I think today I reached really close to my sprinting limits. I’m afraid if I inched the speed up any higher I might’ve been down on the ground.
Definitely not for beginners. Doable for intermediate and experienced runners. Speeds should be changed for the individual’s needs. I would take safety precautions (like hooking the emergency stop magnet to your clothes) before starting. Routine was quick and enjoyable; the small increments staved off boredom because I was constantly thinking of what I’d be doing next or concentrating on what my body was doing. Awesome sprinting workout. Not hellishly difficult but definitely not easy.
Other Treadmill Routines:
Want a treadmill routine but don’t want to run? Walk in this Sidewinder workout!
*DISCLAIMER: I will not be held responsible for any injury that might occur during this or any other exercise/routine that I mention in my blog. You should always consult your doctor before trying any new exercise/routine. Always listen to your body so you know when to stop and how hard to push yourself. Consider meeting with a personal trainer if you want personalized help with your fitness endeavors or possibly try a group fitness class – there are numerous different kinds of classes out there and can be rather enjoyable.*