Quick Recovery Treadmill Workout

Sadly I’m still feeling the effects from the Mercedes Benz Half Marathon on Sunday. What’s hard for me is that I’m still floating on my runners high and I can’t do anything about it! As much as I want to get back out there and run speed drills I know I shouldn’t. My hip is still feeling strained and it needs to rest.

I’m under strict orders from my trainer to not run… just for another day or two until the pain in my hips goes away.  So enter the quick recovery treadmill workout. If you keep up with my blog you know that I took the last month off from running. In place of running I came up with a nice and hilly treadmill fat burning routine. You can make it as short at 10 minutes for a warm-up or as long as your heart desires.

Another day or two of rest is the perfect time for me to do this workout.

Recovery Treadmill Workout:

  • Put the treadmill at a 10 incline and start your pace at 3.5 MPH. For 8 minutes every 2 minutes increase the pace, I go from 3.5 to 3.8 to 4.0 to 4.2. For the last 2 minutes run at a pace you can sustain on the incline for 2 minutes. This may be very slow but keep with it you will get faster!
  • If you can’t run (like me today) just hold the last pace increase for 4 minutes total.

Repeat this 10 minute routine as many time as you’d like! Starting from the slow pace building to a high pace.

I find that this workout goes by quickly as you are always counting down two minutes. You can handle anything for 2 minutes right!?

I did 30 minutes of cardio before work and I plan to do three sets of this on the treadmill after work today.

On a personal note. I’m tired… and all I want to do is go home cook dinner and watch TV. That’s why I worked out a bit before work today, I figured if I broke up the workout I could handle it.

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About rebacox

Pseudo athlete and vegan, learning to love all the imperfections in life. Follow me in my journey, training for races (a half marathon in all 50 states to be exact) and my adventures in the kitchen!
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2 Responses to Quick Recovery Treadmill Workout

  1. That’s awesome that you just ran a half! How long are you taking off? I’m hoping to run a half in April and then maybe a full in the fall! :)

    • rebacox says:

      I didn’t take off too long afterwards this time. If it is your first half marathon you should take a couple of days off then follow it up with some easy cardio. Its amazing how quicktly your body can adapt and you will be able to get right back into running even after a marathon! Good Luck!

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