Exercises

Christmas Pudding Treadmill Running

Christmas Puddings... love em or hate em, if you've eaten one (with a bit of double cream on the side), you've just digested enough kcals to keep you running fast for an hour. So here's a 30 min programme you can do twice to burn it off! Do a 5 minute walk on the treadmill, starting at a slow speed and each minute getting a bit faster. Get off the treadmill and do some dynamic stretches of your quads and hamstrings, calves (thoroughly) and shoulders. Get back on the treadmill and build the speed up to a comfortable jog (about 6-7 out of 10 on that internal brain pain scale you've got). Have a look down at the speed, then set the treadmill gradient to the same figure (ie if you're running at 9kph, set the gradient to 9%). Finally, complete the same numbers of minutes of the run as the speed you're running at (in the above example, this would be 9 minutes). Repeat twice then finish with a 10 minute cool down and a thorough stretch (especially calves). This could be a big challenge for you, so you may want to start with one effort, and a long walk to cool down with. It's up to. But Santa will know if you were naughty and didn't try hard enough!