I don’t know many people that get riled up when a 10k run on the treadmill is on the menu.

And fair enough, it’s not exactly spectacular. Most people like stimulus, challenge and variety. Treadmill work doesn’t offer any of those, and therefore there’s a big chance you’ll find yourself thinking about other things to do, like binging on pizza and Netflix.
– Now I’m not saying there’s anything wrong with that – , I actually happen to like both.

But for training purposes you might take a bit of a different approach.

Here’s the facts:

  • Slow jogging is NOT effective for either weight loss or increasing aerobic capacity
  • Slow and steady treadmill work is hard on the joints and connective tissue
  • Slow jogging has a poor ROI (return on investment) in terms of calories and hormone response in the body
  • Slow jogging is catabolic, and can cause you to lose muscle tissue (OH NO!!!)

jog sprint


The solution:

With the right approach, training on the Treadmill can be effective. You’ll get the most bang-for-your-buck when you try to focus on forms of training that have the ability to increase your Vo2 max* and create EPOC*.
Most of the time, these effects will be obtained from doing high intensity forms of cardio. In some cases this can even help you build muscle because of the necessary explosive demand on the type II muscle fibers and the increase of anabolic hormones such as testosterone, epinephrine and growth hormone rise.

Before getting into the real stuff , get a sense of what it’s like to perform on HIT and see what happens to your Heart-rate during and after.

This is what you do:

Get on the treadmill and do a 3-5 min warm-up. Soon as you’re starting to lightly sweat, you’re ready to begin.
Your goal is to run 1 kilometer as fast as possible. There’s two approaches to this.

  1. choose a steady phase and stick to it. (for example, 11.5km/h will make you do a 5 min KM)
  2. choose a medium phase with 30 second higher speed intervals

After you’ve finished. Note your time and Heart-rate. Take a moment to rest and repeat, trying to beat your previous score.

After you’ve tried this a couple of times you’ll get familiar with pushing the intensity and you’ll learn how to deal with the feeling that comes with a higher heart rate.

Give this a try and I’ll guarantee you won’t have much time to be bored. Post the results below this post so I get an idea of how slow I am compared to you all  😉


My first attempt: 5 min 8 seconds , Heart Rate 110 (you can probably draw your conclusions on how hard I “pushed” it on this one)


Happy running! More workouts will follow soon.


Mark Chen


PS. If you’re interested in investing in your own treadmill, check out this research into the top models currently available: https://www.reviews.com/treadmills


*Google is your friend, my friend… I’ll do write ups about them later, promise.


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