5 workouts to walk or run indoors

What are you waiting for to shed a few Christmas pounds by running on the treadmill?

If you haven't run for a long time, as if you are just starting out, we recommend that you start without stress. Do not mark distances or speeds and just look at the time. At the beginning, the most important thing is to hold out for as long as possible, whether it's walking fast or running. We must work the heart so that it is able to work at a greater intensity in as long as possible. So, if you last 10 minutes, for example, the next day that we train we will define an achievable goal as getting over the last 10 minutes of the previous training.
If, on the contrary, running is already part of your life, this It will come in handy for when you want to get out of the monotony and change the routine some day of indoor training or outside on the street.

Walking or running with intervals

They are the most effective and entertaining. The first thing we must do in this routine is a continuous running warm-up for 5 to 10 minutes at an easy pace for us, even if running is impossible for you, we recommend walking. The second step is about inserting intervals such as:

- Carry out "robbery", for example: 3 minutes walking/running fast (it's hard for us to talk) + 2 minutes walking/running (so we can talk) or 5 minutes hard + 3 minutes soft.

- Start the running session from less to more, that is, every 5 minutes gradually increasing the pace, until you finish strong before cooling down.

- Intervals with 1 minute at a higher stride rate and 1 minute extending the stride.

Best of all, the changes will make us improve faster compared to the continuous race in which you don't suffer so much. And finally, always after the intervals, cool down for a few minutes at a gentle pace.

Walking or running with weights

This routine will require concentration to coordinate running movements with your arms. Use the dumbbells and work both the lower body and the upper body of your body. Start by walking briskly with the dumbbells on each side and once you feel comfortable and stable, move your arms up to work your biceps and triceps as you walk such as: elbow just below shoulder , with the elbow in front of the shoulder and with the elbow behind the shoulder. 

Another important recommendation is that you start with light weights and gradually after the first few weeks increase the weight load. In our category of fitness dumbbells you will have the possibility to acquire the best ones for it. Finally, remember that any movement must be executed with good technique to avoid injuries. In this case, have no qualms and if you can afford it, hire a personal trainer to help you.

Walking with elastic bands or towels

For those users who cannot carry weight due to an injury or health problem or simply for beginners. As you walk on the treadmill, try to walk briskly by holding the elastic band or towel fully stretched over your head, then lower it to your thighs.

Walking or running at an incline

Did you know that running at a certain inclination is healthier? Well yes, it is much better than running with the treadmill at a totally flat level, especially our knees will suffer much less and the rest of the joints of the lower body as well. In addition, it is ideal for toning thighs and buttocks without having to do it on other types of machines. Try to run a few days with an incline, even if you don't come over, never rather.

Walking sideways

With this exercise we can tone the thighs, it will give you greater coordination and balance. So, set a comfortable pace that you can walk at. At first it will not be an easy task, but at QeChic we encourage you not to give up, no one said it was easy but the results will be gratifying.

And remember that the ideal is to complement these training routines with a table of exercises or other sports. Second, stretch before, but especially after the exercise for at least 30 seconds per muscle area. Third, eat a healthy diet rich in fruits, vegetables, proteins of all kinds, maintain good hydration and avoid eating polyunsaturated fats, excess carbohydrates and sugars. And fourth, rest approximately 8 hours every day, they will be the perfect combo to stay in shape and feel better.

Take advantage and fulfill one of your purposes for this 2023, you have no excuse to take a treadmill and start training at home. Remember, both on sunny days and on darker days, move! In addition, we remind you that if you have any questions or queries, it is best to deal with a sports professional.

Tell us about your experience on our social networks on Facebook and Instagram or if you dare, tag us in your photos with QeChic. Also, remember that you can learn more about our Keboo machines on our blog and help you choose the one that best suits your training needs.