Serious runners, those who run marathons, will tell you that running on Bowflex Treadmills is for sissies. There’s nothing like the wind in your face and the beauty of nature when you run outdoors. However, with half the world buried under snow from November to March, running on a treadmill is a necessary evil. If you’re taking up running as part of a new fitness plan, you can run just as far and fast on a treadmill.

An 8-week plan

Before you hop on your treadmill, check with your doctor to make sure you can start a vigorous exercise regime, especially if you’re over 40. The first week will be an easy week, with two rest days. Running expert John Stanton of the Running Room and author of several running books, recommends you begin by running one minute and walking one minute. For example, set your treadmill at 3. 9 mph for one minute. Then slow it down to 3. 2 mph and walk for one minute. Repeat this for ten minutes and stop. Do this for five days the first week.

Work your way up

By the second week of your learn-to-run program on the treadmill, you can up your running time to two minutes, with a one minute walk break in between. Keep the same speed for running - 3. 9 mph. Monitor your walk speed, but 3. 2 mph should be sufficient. For twenty minutes, run two, walk two. Feel free to adjust the speed to your liking, but bear in mind that you don’t want to push it or you’ll become discouraged and quit the program. You should be able to conduct a conversation with someone at your running speed without being out of breath.

Keep it up, you’re doing great !

With every week, increase your running time by one minute, with one minute of walking in between sets. Before you know it, you’ll be running and walking two miles. Your treadmill will act like a personal trainer, monitoring your time, distance and speed.

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