I abhor treadmills. I can’t do more than a mile without wanting to rip my hair out from boredom. Usually, I don’t have a problem avoiding the machine, as running outside in the winter doesn’t bother me as long as it’s not snowing. However, with each passing year, it gets harder to venture out in the cold because I have Raynaud’s Disease, a circulation condition in which smaller arteries providing blood to my fingertips, toes and other small body parts close when my skin is exposed to the cold. It’s not a big deal—just annoying, slightly painful when it happens to certain body parts and, more than anything, it looks a little freaky.
As my Raynaud’s gets worse each winter, the treadmill becomes unavoidable if I want to run on cold days. And while I don’t think I’ll ever be able to knock out a long-distance run on the devil machine, I’ve started to do brief speed workouts that I actually enjoy. Usually I’ll couple 15 minutes on the treadmill with a quick body-weight routine for a well-rounded workout. And while 15 minutes seems like a short time for cardio, you’ll still work up a killer sweat if it includes some sprinting intervals. I did this 12-minute ab workout before hopping on the treadmill and doing the following 15-minute interval ladder.
- Warm up for 1 min, jogging at 5mph
- You’ll do 1-min sprint intervals, starting at 6mph (easy run pace) and working up to 10mph (full-on sprint), and then back down again to 6mph. Between each sprint, you’ll have a 30-second long recovery period at 5mph.
- Cool down for 1 min, jogging at 5mph.
Feel free to adjust the sprint speeds to fit your running level!