How Can I Get a Great Treadmill Workout Without Running?

Question: How can I get a great workout on my treadmill without running?

Answer from Frank LaCoco, personal trainer at Five Seasons Family Sports Club in Burr Ridge: Running can be rough on the ankles, knees, hips, and back. After you warm-up on the treadmill, switch to a very fast walk at a 4 percent incline. After a minute, bump the incline up to 8 percent and maintain your pace. After another minute, lower the incline to 4 percent and recover. Alternate a minute of recovery at a 4 percent incline with a minute of work at an 8 percent (or higher) incline.

After 10 cycles, cool down by removing all elevation and lowering your speed to a comfortable walk.

Switching up the treadmill's elevation while race-walking lessens the impact on your joints and can be more intense than a sustained run. Your heart and joints will thank you!