Boot Camp Series 1 of 5 - 30 Minute Walk-Run Interval Treadmill Workout| | Inclines 1.0% to 5.0%

Hello YouTube Family!!

I'm so excited to share this Boot Camp Treadmill Series with you! It will be a total of 5 videos that have different Tread workouts that you can adjust to your level! Today's workout will be a 30 Minute Walk-Run IntervalsTreadmill Workout!!

The workout goes from Incline 1.0% to 5.0%. Please feel free to adjust it according to your level.

Today's Workout Breakdown:
00:00 - Introduction & Info
00:27 - Warm-Up Begins
05:24 - Workout Begins
30:15 - Cool-Down
32:15 - End of Cool-Down


One of the topics discussed during the workout:

Benefits of Diaphragmatic breathing:
Can significantly benefit runners of all levels, by improving both performance and endurance. Here's how it helps when running:

1. Enhances Oxygen Intake
Diaphragmatic breathing increases lung capacity and oxygen efficiency, ensuring your muscles receive more oxygen during a run. This helps delay fatigue and improve stamina, allowing you to run longer without getting winded.

2. Improves Running Efficiency
Deep breathing from the diaphragm engages more of the lung’s capacity, leading to more effective use of oxygen. This reduces the energy spent on shallow, rapid breaths, which can tire you out faster. As a result, your overall running form becomes more efficient.

3. Reduces Side Stitches
Many runners experience side stitches due to shallow chest breathing. Diaphragmatic breathing reduces the likelihood of cramps by promoting deeper, more controlled breaths that stabilize the diaphragm and abdominal muscles during movement.

4. Lowers Heart Rate
Deep, controlled breathing through the diaphragm helps lower your heart rate during running, making it easier to maintain a steady pace and prevent early burnout, especially during long-distance runs.

5. Promotes Relaxation and Focus
Diaphragmatic breathing activates the parasympathetic nervous system, keeping you calm and focused during your run. This reduces stress hormones like cortisol, which can improve mental clarity and help you concentrate on your stride and pace.

6. Boosts Recovery
Incorporating diaphragmatic breathing while running aids in faster recovery by promoting better circulation and oxygenation, helping reduce lactic acid buildup in muscles.
Practicing this breathing technique both during training and rest can enhance your running performance and make breathing feel more natural during intense or long runs.

How to Practice Diaphragmatic Breathing:

Find a comfortable position: Sit or lie down on your back in a relaxed position.
Place your hands: Put one hand on your chest and the other on your abdomen, just below your ribcage.
Inhale deeply: Breathe in slowly through your nose, ensuring that your diaphragm (not your chest) rises. Your abdomen should lift while your chest remains relatively still.
Exhale fully: Slowly exhale through your mouth, tightening your abdominal muscles to push out all the air. Your chest should remain still while your abdomen moves back down.
Repeat: Practice this for 5-10 minutes, focusing on steady, deep breaths.

Feel free to reach out with any questions!
Email: [email protected]
Instagram: @treadchic

Thank you for working out with me and for your support!

Blessings,

Ludgina