Running 2+ Miles on Treadmill Every Night
I haven’t stepped foot on my beloved elliptical machine in over a month.
I’ve been addicted to running and keep pushing myself more and more to see what I can handle. Currently, I’m following the 2:30/2:30 ratio. Simply put, that means I walk briskly (3.6 mph) for two and a half minutes, then run (5.0 mph) for two and a half minutes, repeat 6 times (30 minutes) on a 2.5 incline.
That’s an improvement from the 4/1 ratio I was doing in June.
With this current ratio I can run over 2 miles in 30 minutes. To put that into perspective, to pass the physical fitness test and become a South Carolina State Trooper you must be able to run 1.5 miles in 14 minutes.
I plan to start running outdoors more and more to train for the Cooper River Bridge Run. By the run on March 27th I hope to have long-since abandoned the 5-minute ratio system and be able to run a solid two miles continuously without slowing down or running out of breath.
Not bad, considering walking two miles in January was a stretch.
With that being said, spending 30 minutes on the treadmill isn’t my only daily cardio at the gym. I also spend 10 minutes on the StairMaster after every running session and burn around 100 calories climbing 30 flights of stairs.
I wouldn’t exactly call it a cooldown, though.
Would I recommend this cardio workout routine to someone just starting their weight loss journey? Absolutely not, I know that I wouldn’t have been able to do it 9 months ago, let alone 3 months ago. But, as you become faster, more agile, and more physically fit, you will realize, just as I did, that you have to stay ahead of your body’s resistance level to keep burning calories.
Unfortunately, the days when I could just hop onto the elliptical for 20 minutes and lose 5 pounds a week are long gone. I have to earn every pound these days.
Hopefully, pound number 121 comes tomorrow.