Treadmill Running Session for Stronger Legs [Video]

Pyramid Session to Improve Strength & Running Form

I’ve recently been asked a number of times to provide some insight into the kind of session I give runners to get the biggest “Bang for The Buck” while running on the treadmill.

So, in this the sixth episode of my new vlog I describe one of my favourite sessions!

Give it a go, and let me know how you get on in the comments below.

Here below a transcript of the video in case you can’t watch it

I am on my way to the gym this morning to record a video on treadmill running. A few of you guys have asked specifically how to get the best bang for the buck while running on a treadmill – when your options are limited and you can’t get outside.

Many of you guys already know my thoughts on treadmill running. It’s not the same as running outside. It’s just not the same in terms of demand on the legs and a lot of runners, especially when they spend a lot of time running at flat or close to flat inclines don’t get the same engagement in the glutes and the hamstrings as we see when we actually get you outside running on the ground.

So I want to show you a way we can start tweaking a few of the variables on the treadmill – particularly incline rather than speed – to get the biggest bang for the buck to start building some specific strength in the legs in short but intense sessions.

Let me show you.

The key here is simple and effective. Running for the strength of the legs rather than speed. A lot of people can’t deal with speed on the treadmill: all the end up doing is the belt moving faster and faster and they start lengthening their stride as their cadence can’t keep up.

So what are we doing is to work with incline. We start out with 5 minutes, easy pace, 2% incline. Whatever easy running means to you, don’t worry about the intensity: keep it easy.

From there we are going to start out with 1 minute at 5 to 7% incline at your 10k race pace – whatever that means to you. Then you get off, you going to rest for one minute.

When you jump back on you going to get into 2 minutes same pace same 5 to 7% incline. 1 minute off and then back on: 3 minutes.

1 minute off, back on 4 minutes.

1 minute of, back 5 minutes.

We are at the top of the pyramid here. We are going down now.

4 minutes. 1 minute off.

3 minutes. 1 minute off.

2 minutes. 1 minute off.

1 minute. Then rest.

All these reps are done at 5-7% incline at a 10k race pace. Looking at maintaining pace. This is hard on the legs – but that should be the challenge. Keep those legs turning over nice and quickly, spinning the legs while we run uphill. Feel those glutes, those hamstrings and those quads the next day.

Give it a go, and let me know how you get on.




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