My 30 Min Treadmill Workout

As much as I have enjoyed trying something new and getting more into lifting type workouts, I am really trying to get back into the running game too! My hamstring that I fought with for a year has finally healed completely – I think that focusing on strength training for a while helped tremendously – and running finally sounds fun again! However, I have been getting back into it a little differently that I usually do. Rather than focusing on building mileage and running forever, I am keeping my “runs” fairly short with small bursts of speed, some agility type stuff and recovery mixed in. This keeps things fun and forces me to focus on something other than my obsession with “I ran X amount of miles in X amount of time.” I especially love these types of workouts when the treadmill is my only option.

I start this workout with jogging for 5 minutes to warm up. This pace should be something that you feel like you could hold for a good bit of time. If you are new to running/working out, this may be a brisk walk for you and that is TOTALLY ok!

After my 5 min warm up, it’s time for the real workout. This is a 5 min set that I complete 5 times.

1 min RUN – This is a pace that should be pushing it – not an all out sprint, but I try to push my comfort zone. Note: a 5 min warm up isn’t really enough for me to totally warm up so I use the first round to make sure that I am warmed up before I REALLY pick up the pace. This first minute I speed up, but not all the way just yet.

1 min JOG – I use this minute as an active recovery. I slow it back down to my warm up pace, but don’t stop!

1 min SHUFFLE – 30 secs right and 30 secs left – I could not get a picture of this that looked like anything, but you can google it! The pace slows wayyy down for this. Make sure that the treadmill has slowed all the way down to a pace you are comfortable with before you start shuffling. Hold onto the arm of the treadmill if you feel unsteady. It takes a little bit to get used to!

1min WALKING LUNGE – Slow the treadmill WAY down for this one and don’t stop!

1 min BACKWARDS JOG (or walk) – I set the treadmill to the same pace as the side shuffle, but if you are uncomfortable, just walk to start out. Again – holding on to the arm of treadmill helps if you feel unsteady!

Repeat X 4 more times!

When I’m done, I always makes sure to stretch and foam roll if needed!

Please note: I am NOT a professional or a trainer. This is just a workout that I enjoy doing and feel has worked for me! If you are new to running or working out, please take things slow and always talk to your Dr. if you feel something isn’t right. 🙂

I am super excited to be running a little bit again and this type of workout is one of my favorites to make treadmill running less boring! If you try it, be sure to tag me on Instagram or in your stories and let me know what you think!


4 thoughts on “My 30 Min Treadmill Workout

  1. Linda

    What an inspiration! I’m really enjoying watching you and your beautiful family grow! Thanks for sharing a little glimpse of your world Mere! ❤

  2. Cora

    Hey Mere!

    Question: What kind of treadmill do y’all have? This SA weather has been killing my running routine.

    Thanks!
    Cora

    1. merecarriker

      Hi Cora! Unfortunately, I would NOT recommend our treadmill. I’m not a big fan of it and Matt can barely run on it because the belt slips when he speeds it up. Sorry I’m not help on that one!

  3. Jannetta Tibbs

    It is so nice to get to know you better. I am enjoying your side of the ranch videos. Obviously you take very good care of yourself and your family. I have several medical problems that keep me from running, but w/o walking I probably would have died a long time ago. I try to keep busy and deal with my problems in positive ways. Keep up the good work Mere. I find it very interesting to get to know you on ypur own. Thank you for your sharing and positivity. I’m a fan already.
    J in Oregon

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