If you’re wondering how long you need to walk on a treadmill to achieve 10,000 steps, several factors will come into play. ![]() While outdoor walking remains popular, using a treadmill offers a convenient and weather-independent option for reaching this target. "A walk or easy jog would provide the highest benefit and the lowest negative impact on the body to be able to come back into the next interval comfortably recovered," concludes Wolfe.With the massive popularity of fitness trackers and the emphasis on maintaining an active lifestyle, many individuals strive to achieve the recommended goal of taking 10,000 steps per day. Beyond 60 seconds, standing still gives your muscles the opportunity to start to tighten." When you keep moving (but take it easy) in your off-moments, your muscles receive better oxygen and blood flow. "If the recovery time between intervals is less than one minute, a standing recovery is fine. "Recovery between intervals shouldn't cost you the energy you need to come back strong into your next quality block of work," she says. In order to get the most out of your interval training, Wolfe says you need to take the recovery between bursts of effort seriously. Interval: Maintain a very challenging pace up your 3.0 to 5.0 hill for 60 seconds, return the treadmill to 1.0 and hold the same pace for 60 seconds, jog for 60 seconds. Warm up: Spend 5 to 10 minutes warming up with a brisk walk or jog to get your body moving and raise your heart rate. If you're on a treadmill, you can alternate between an incline in the range of 3.0 to 5.0 and flat ground (1.0)," says Wolfe. If you're outside, find an incline that either tops out on flat ground or has a nice downhill on the back side and set yourself up to start at a place where it would take you 45- to 60 seconds worth of a very challenging effort to make it to the top. The challenge: "I'm a big fan of hills for many reasons. To master hilly runs, crank that treadmill up to 5.0 Interval: 3 minutes at your 10K pace followed by 90 seconds at 5K pace and 45-second full-on sprint. "Use each time you make it through an interval as an opportunity to throw yourself a little party and say 'I crushed that!' Then enjoy the benefits of the relief on the other side of the hard work!" Be grateful for the speed that feels impossibly challenging in the moment, or for those hills that feel never-ending, because they're the reason that your easier paces feel easy and downhills and flat ground feel so good," says the running coach. "I like to approach interval training in any form-whether it's intervals of speed or hills-with this mindset: use the challenge of tougher circumstances to your advantage. Interval training helps you get in the habit of breaking down that psychological wall. It takes mental fortitude to propel yourself into another hill repeat when you'd rather flop onto the couch and morn your aching glutes. "I think there's a giant-and very undervalued-psychological benefit to interval training as well," she says. According to Wolfe, the brain benefits of the training modality may be even better. Those bodily benefits may be enticing enough to convince you to sprint for the treadmill, but they're really just scratching the surface. ![]() Simply put, interval training is an effective way to build your body's tolerance to the demands of your goals-regardless of whether they're distance, time, or overall fitness-based," explains the runner. "Cardiovascular function improves, post-workout metabolism increases for an extended amount of time, muscle fibers build resiliency and quicker response, and you'll experience increased endurance both aerobically and anaerobically. On a physical level, interval-style workouts work head-to-toe magic. Then, it recruiting the body (and mind!!) to push you to that tough spot again." -Melissa Wolfe, coach at Mile High Run Club "Interval running pushes your body to work through short bursts of tough efforts and to recover within a restricted amount of time. "The perception of tough efforts may be created using speed, hills, ratio of work to recovery, or a combination of those things." Then, it recruiting the body (and mind!!) to push you to that tough spot again," says Melissa Wolfe, a coach at New York City’s Mile High Run Club. After all, the number one complaint about pounding pavement is usually that it's "so boring." But that just isn't the case with interval running, which keeps your body guessing mile after mile. Whether you adore running or despise it, discovering interval training for the first time can feel straight-up serendipitous.
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