Treadmills are a fantastic way to get or stay fit from a cardio perspective, especially in winter when the weather is often bad outside. Treadmill running is also a great way for beginners to get into running, figuring out pacing and getting comfortable with building up distance without worrying about how far out on the road or trails you can go.

Benefits of Treadmill Running

Convenience
No matter the weather, what time of day it is or which area you stay, you can hop on and go for a long run. Yes, it might be mentally more challenging because running outside brings levels of distractions so put on some music or a show and enjoy the run.

Controlled Environment
Not everyone has an accurate fitness tracker and phones and certain watches don’t record pace and distance very effectively, but running on a treadmill generally means that you can set your pace and distance work to that. It might also make it easier for you to then measure your progress over time. For example, if you start by running at a speed of 8 for 4 kilometres, you might find that after a few weeks, you can run at a speed of 9 etc.

Lower Impact
Running is a high impact sport, but treadmills are slightly lower impact on the body as they have cushioned belts and are “bouncier” than the road surface.

Weight Loss
Whether you spend time walking, jogging or running on a treadmill, it’s a great calorie-burning workout that can help you shed kilos.

Workout Variety
Because you can adjust speeds and elevation, you’re able to create a series of fun running workouts to keep you stimulated. Check out our workout options to try below.

Already a keen runner? Try these fun winter running workouts here: https://medshieldmovement.co.za/how-to-make-running-in-winter-more-fun-try-these-running-workouts/

Treadmill Workouts for Beginners
Walk-Run Workout
Using time as a measure instead of distance, do the following:
Warm-up: 5 minutes brisk walking
20 Minute Alternating Run: Run for 1 minute then walk for 2 minutes. Repeat until you hit 20 mins.
Cool-down: 5 minutes regular walking

Interval Training
Warm-up: 5 minutes of light jogging
20 Minute Interval Session: Sprint for 1 minute (the fastest run you can sustainably hold for  a minute), then jog for 2 minutes. Repeat until you hit 20 minutes.

Cool-down: 5 minutes regular walking

Rolling Hills
Warm-up: 5 minutes brisk walking
Rolling Hills: Set the incline between 5-8% and jog for three minutes, then take it back down to 0 for 2 minutes. Repeat 4-5 times as you build up distance.
Cool-down: 5 minutes regular walking

Steady Run
Warm-up: 5 minutes of light jogging
Steady Run: 20-30 mins steady comfortable pace that you can hold. By the end you should be tired, but it has to be do-able to sustain the length of time.
Cool-down: 5 minutes regular walking

Add some strength training into your weekly routine to build muscle and improve your running. Try this workout aimed at runners, here: https://medshieldmovement.co.za/weight-training-to-improve-your-running-heres-what-to-do/

Encourage those around you to get fit too! Tag #MedshieldMovement in your workout posts on social media!

You’ve seen the trending videos and programmes on social media and now we bring you our very own Medshield Movement Wall Pilates Workout! These workouts are designed to be done in the comfort of your home and really focus on improving your core strength.

All you need is 30 minutes and a comfy area in your lounge or bedroom where you have access to a wall and space to move. If the floor is not carpeted, you will need a mat for comfort.
Remember to focus on your form to prevent injuries and maximise the benefits (and burn!) by moving slowly with intention. If any exercise feels too challenging bor causes any pain, either stop or modify what you’re doing.

Warm-Up:

1. Wall Roll Downs:
   Stand with your back against the wall, feet hip-width apart. Slowly roll down vertebrae by vertebrae, reaching for your toes. Roll back up, pressing each part of your spine against the wall.
   Repeat this movement for 1-3 minutes.
2. Wall Arm Circles:
   Stand with your back against the wall and your arms extended to the sides.
   Slowly make small forward-motion circles for 30 seconds, then reverse for another 30 seconds.

___
Workout:

1. Wall Plank
   Place your hands on the wall at shoulder height, walk your feet back until your body forms a straight line from head to heels.
   Hold for 1 minute, focusing on engaging your core. Repeat 3 times.
2. Wall Leg Raises
   Lie on your back with your legs extended up the wall. Slowly lower your right leg out to the side in an arc, keeping your heel in contact with the wall. Keep your left leg extended straight up the wall. Lower your right leg as far as you can while maintaining control and without lifting your lower back off the floor. Repeat 10 times on each side.
3. Wall Squats:
   Stand with your back against the wall and your feet slightly forward. Slide down into a squat position, keeping your knees at a 90-degree angle. Hold for 30 seconds, then return to the starting position. Repeat 5 times.
4. Wall Bridges:
   Lie on your back with your feet pressed against the wall, knees bent at 90 degrees. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower down slowly and repeat for 15 reps. Do 3 sets with a short break in between, as needed.

____
Cool Down:

1. Wall Hamstring Stretch:
   This movement is sometimes easier to do against a couch so that your one leg can remain on the ground extended out in front of you. Lie on your back with your bum as close to the wall as possible. Extend one leg up the wall, keeping it straight. Bend the other leg and place your foot flat on the floor, keeping the knee bent (this will relieve some of the tension in your hamstring and lower back) or extend your other leg on the floor. Hold for 30 seconds and then switch legs slowly.
2. Wall Chest Opener:
   Stand facing a wall with your feet shoulder-width apart and arms relaxed at your sides. Extend your right arm straight out in front of you at shoulder height, with your palm flat against the wall. Your arm should form a straight line from your shoulder to your hand, parallel to the floor. Gently press your palm into the wall and rotate your body away from the wall to the left (if your right arm is extended).Keep your left shoulder relaxed as you rotate, feeling the stretch across your chest and the front of your shoulder. Hold this position for 30 seconds and then repeat on the other side.

A Lounge Pilates Workout You Can Do In Your PJs

The strength and toning benefits of Pilates have long been well known. And lately Pilates has made a real comeback with trending exercises, like “wall Pilates”. Why? Because many of us humans are looking for affordable, easy ways to exercise that we can do at home.
During the depths of winter, we know how hard it is to shed your PJs and get to the gym. So, we’ve put together a Pilates workout you can do in your lounge, in your PJs, to get you ready for the day ahead! Lounge Pilates 30-minute Workout:

Warm-Up (5 minutes):
Cat-Cow Stretch:

• Start in Table Top with your hands under your shoulders and knees under your hips.
• Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow position).
• Exhale as you round your spine, tucking your chin to your chest and pressing the floor away with your hands (cat position).
• Repeat for 10-12 repetitions.

Spinal Twist:

• Sit on the floor with your legs extended in front of you.
• Bend your right knee and place your right foot on the outside of your left knee.
• Inhale as you lengthen your spine, then exhale as you twist to the right, placing your left elbow on the outside of your right knee and reaching your right arm behind you.
• Hold for 20-30 seconds, then switch sides.

Workout (20 minutes):
(Rest in between workouts as needed)
Pilates Hundred:

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core and lift your head, neck and shoulders off the mat.
• Extend your arms straight by your sides, palms facing down.
• Pump your arms up and down in a small, controlled motion while inhaling for 5 counts and exhaling for 5 counts. Repeat for 10 sets (100 pumps).

Single Leg Stretch:

• Lie on your back with your knees bent and shins parallel to the ceiling.
• Lift your head, neck and shoulders off the mat and hug your right knee towards your chest while extending your left leg straight out at a 45-degree angle.
• Switch legs, hugging your left knee towards your chest and extending your right leg.
• Continue alternating legs for 10-12 repetitions on each side.

Pilates Bridge:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms by your sides with palms facing down.
• Inhale to prepare, then exhale as you engage your core and lift your hips towards the ceiling, forming a straight line from shoulders to knees.
• Squeeze your glutes at the top of the movement, then inhale as you slowly lower your hips back down to the mat.
• Repeat for 10-12 repetitions, focusing on maintaining stability and control throughout the movement.

Pilates Roll-Up:

• Lie on your back with your legs extended and arms reaching overhead.
• Inhale as you reach your arms towards the ceiling, then exhale as you curl up, peeling your spine off the mat one vertebra at a time.
• Continue rolling up until you’re sitting tall with a straight spine.
• Inhale at the top, then exhale as you reverse the movement, rolling back down to the mat one vertebra at a time.
• Repeat for 8-10 repetitions.

Cool Down (5 minutes):

Child’s Pose:

• Sit back on your heels with your knees wide apart and toes touching.
• Extend your arms forward, lowering your chest towards the mat and resting your forehead on the floor.
• Hold for 30 seconds, focusing on deep breaths and relaxing into the stretch.

Seated Spinal Twist:

• Sit cross-legged on the floor with your right hand on your left knee and your left hand behind you.
• Inhale to lengthen your spine, then exhale as you twist to the left, looking over your left shoulder.
• Hold for 20-30 seconds, then switch sides.

Shoulder Stretch:

• Extend your right arm across your body at shoulder height.
• Use your left hand to gently press your right arm towards your chest, feeling a stretch in your shoulder and upper back.
• Hold for 20-30 seconds, then switch sides.

For more workouts, check out our “Workouts” page here: https://medshieldmovement.co.za/workouts/
And our free workout section specifically for Medshield members on ClickFit here: https://clickfit.co.za/

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.