Boosting Your Stamina for a Long Distance Race

Treadmill
Treadmill

Training for Your Next Big Run at Xercise4Less 

When it comes to a long distance run, preparation is the most important part. Whether you’re running a 5k, 10k, half marathon or a marathon in the coming months, all of the hard work before the race is what will make you perform better and achieve your personal goals.

At Xercise4Less Gyms, we have the equipment to support your training and help you to get race fit. Our variety of gym zones including Cardio Machines, Resistance Machines, Free Weights, Ladies Only, Spin Studios and Exercise Studios can all contribute to your improved fitness.

Man using Battleropes and Prowler

Working on Fitness to Improve Running Time

Whilst you’re going to be taking part in a long distance race, there is a variety of training that you can do. Yes, treadmill workouts are an important part on your preparation but by working on your general fitness and stamina, you’ll get the results you want. To do this, you should aim to do a mixture of cardio workouts, strength training and HIIT workouts.

By using cardio equipment such as Cross Trainers, Rowing Machines and Stair Masters, you’ll boost the strength of your heart which will improve your stamina over time. Having a strong stamina is really important for long distance running because this is what we keep you going – that and mental strength! Also try HIIT workouts (high intensity interval training). This can really shock your heart and push you to your limits. Aim to incorporate this type of training into your workout routine at least once a week. This will have a positive impact on your stamina even though your workout will be over a shorter period of time.

When you use the treadmill, try interval training. This means changing the speed from walking to jogging to sprinting and repeating that process. Doing this will boost your overall fitness and while it’s unlikely that you’ll be sprinting the whole distance of a marathon or 10k, it’ll mean that you’re able to pick the pace up from time to time because you’ve had plenty of practice. Also, try to set yourself small challenges throughout the training process.

Weight training is important and shouldn’t be missed. Strengthening your legs is important but aim to have a strong upper body and core too – all of this will contribute your success. At Xercise4Less Gyms, we have quality equipment in our free weights and resistance machines areas such as bench press, shoulder press, barbells, dumbbells and much more. Whilst strength training doesn’t need to be a key focus, incorporating it into your workout routine will only benefit your stamina and overall fitness.

Calling All the Ladies

At the People’s Gym, we take pride in our inclusivity. We offer Ladies Only sections in the majority of Xercise4Less gyms meaning that women can train for anything from a 5k to a marathon in the comfort of a smaller and more comfortable environment.

Ladies Only zones typically have cardio and free weights equipment (dumbbells, kettlebells, barbells). Using the weights will help you to strengthen your muscles which will benefit you during the race. Strong legs will work in your favour and mean that you’re able to run for a longer period of time. Resistance machines such as leg press, leg extension and leg curl will be really helpful or you could use barbells for squats and lunges too. 

Why join Xercise4Less Gyms?

Don’t put off the opportunity to get fit in time for your long distance run – join the gym now and start working towards your goals. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything that they need to reach their personal goals from our friendly staff to group fitness classes including the famous Les Mills workouts.

Treadmill Workout Guide

Treadmill
Best Exercise Machines To Lose Belly Fat - Treadmill

Ready for a quick and effective treadmill workout? Check out the Xercise4Less Full Body Treadmill Workout Guides to get fitter faster with cardio. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Supercharge your health and wellbeing by running or walking on the 26 treadmills in each of our gyms.

Burn calories, increase your speed and build strength with this total body treadmill workout session. Don’t get stuck with the same old tired treadmill running routine. Add some efficient cardio to your Xercise4Less fitness programme with these treadmills exercise variations.

Challenge Your Whole Body with a Treadmill Workout

Spice up an old running routine or start from scratch with this Xercise4Less Full Body Treadmill Workout Guide using the following treadmill variations:

Treadmill 30-second Sprint Intervals

Treadmill Walk the Hills/Run the Flats

Treadmill Side Stepping Workout

Treadmill Pyramid Workout

 

Choose one or two of these treadmill routines for some sweat soaking cardio. Run at a consistent pace when you’re working out on our treadmills, there’s no need to avoid potholes or lampposts as you run towards your fitness goals! Need any help with treadmill technique or running suggestions? Just try our friendly Personal Trainers, they love to advise and motivate our gym members. You won’t have to wait around either when you want to use a treadmill at an Xercise4Less gym. We provide our membership with 26 treadmills in each of our fitness centres.

Read on for more detailed instructions on how to get the most from these full body treadmill fitness sessions.

30-Second Sprint Intervals

Boost your metabolism and improve your running speed with these Full Body Treadmill 30-second Sprint Intervals.

Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes to warm up your muscles for the treadmill workout. Pick up the pace to a hard effort for 30 seconds. Recover with 90 seconds of easy jogging. Repeat the sprint/recovery treadmill intervals 9 more times. Finish with a 4-minute cooldown at an easy jog or brisk walk pace.

Full Body Treadmill 30-second Sprint Intervals time is 30 minutes.

Complete Body Workout with Treadmill Walk the Hills and Run the Flats

Hammer your glutes with this highly effective incline treadmill running exercise. Try the Treadmill Walk the Hills/Run the Flats to energise your whole body.

Start with a 5-minute warm up of easy jogging or brisk walking. Increase the incline on the treadmill to 1% and walk for 1 minute. Lower incline to 0% and run at a comfortable pace for 1 minute. Increase the incline to 2% and walk for 2 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 2 minutes. Increase the incline to 3% and walk for 3 minutes. Lower incline to 1% and run at a comfortable pace for 3 minutes. Increase the incline on the treadmill to 4% and walk for 4 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 4 minutes. Finish with a 5-minute cooldown of easy jogging or brisk walking.

Full Treadmill Walk the Hills and Run the Flats time is 30 minutes.

Whole Body Treadmill Side Stepping Workouts

A Full Body Treadmill Side Stepping Workout really works your glutes and quads and works up a good sweat. This treadmill workout combines running and walking with some side shuffles.

Warm up by walking at an easy pace on the treadmill for one minute. Continue warming up with an easy jog for 4 minutes. Return to walking pace and then, as you hold onto the side rail of the treadmill, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Continue side stepping for 30 seconds and then return to walking forward. Move to an easy running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side. Continue with 2 minutes easy running/30 seconds of side shuffles until you’ve working out on the treadmill for 20 minutes. Finish with a 5-minute cooldown at an easy jogging or brisk walking pace.

Full Treadmill Side Stepping Workout time is 30 minutes.

Treadmill Pyramid Workout for a Total Body Blast

Burn loads of calories with this Full Body Treadmill Pyramid Workout combining running and walking intervals.

Start with a 3-minute warm up of easy jogging or brisk walking on the treadmill. Then do the following treadmill intervals:

30-second sprint/30-second walk and 1-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

4-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 1-minute sprint/1-minute walk

30-second sprint/30-second walk. Finish with a 2-minute cooldown of easy jogging or brisk walking on the treadmill.

Full Body Treadmill Pyramid Workout time is 30 minutes.

Join Xercise4Less Gyms for Incredible Treadmill Workouts

At Xercise4Less Gyms we’re keen that you focus solely on getting fitter as fast as you can. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides 26 treadmills so you can blast calories with intensive running sessions at a time that suits your schedule. Use this Full Body Treadmill Workout Guide to supercharge your fitness programme with these exciting variations on running or walking on treadmills.

Offering all this exercise equipment for every fitness level, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user is only part of the workout experience at the People’s Gym. Hit your fitness goals in our dedicated Ladies Only gym zone, in our special Spin studio, combat area or in our inclusive functional fitness space. The Xercise4Less gym membership also benefits from free group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and motivate. Or try our incredible Body Transformation Camps and Boot Camps to start your fitness journey with a real bang.

Join Xercise4Less Gyms today and see how treadmill training, cardio workouts and weight sessions can lift your level of fitness to the optimum.