If there’s one common complaint about running, it’s boredom. Pounding mile after mile with no set destination can be akin to watching paint dry for many people. Running indoors is particularly mind-numbing. There’s a reason people have nicknamed the treadmill “the dreadmill.”
Even still, we all know that running offers a wide range of health benefits. So how can you garner those fitness perks without doing an activity you hate? This is where treadmill studios come in. The latest trend in studio fitness, treadmill classes take an otherwise boredom-inducing activity and make it both fun and inspiring. Set to high-energy music and led by motivational instructors, these running sessions put runners side-by-side on treadmills to complete everything from hill training to interval workouts right in the studio.
最近开放的杰克·施密特（Jake Schmitt）Thoroughbred Treadmill Studio在加利福尼亚州米尔谷（Mill Valley）说，这些课程中最好的部分是，它们允许每个速度的跑步者一起完成锻炼。
2:15马拉松运动员施密特说：“我们真的认为让每个人都以自己的节奏进行相同的锻炼是一个很酷的主意，可以使各种能力一起锻炼。”
In a Thoroughbred class, the treadmill screens are covered, and everyone is instructed to run based on feel. This keeps participants from worrying about their pace and how it compares with the person next to them. Each 45-minute class, which is set to music, begins with a warmup and then goes into a workout. The instructor runs on a treadmill positioned on a podium at the front of the class.
虽然教师深入描述了锻炼的细点，但这里是一个班级可能是什么样子的示例：
纯种锻炼
- 5 minutes
- 热身：开始以简单的速度开始运行，逐渐提高速度。
- 4 minutes
- Intermediate Incline/Speed Play: To acclimatize the body to both varying speeds and inclines later in the class, increase the speed and incline every 30 seconds.
- 6分钟
- 中间山间隔：从您结束上一节的倾斜开始，开始山间隔。在锻炼的早期，随着可持续的速度恢复的时间较短，间隔应该更长。
- 6分钟
- Steep Hill Climb: Slow the pace way down, and dramatically increase the incline. Do intervals of 2–3 minutes, increasing the pace as comfortable.
- 6分钟
- Intermediate Flat Intervals: This is to bring turnover back to the session with similar-length intervals as before. This time you move at a faster pace on a flatter incline.
- 2 minutes
- Recovery: Bring the treadmill back down to an easy jogging pace and a flat incline.
- 6分钟
- Short Hill: Similar to the first set of intermediate hill intervals, these should be done at a slightly steeper incline and/or faster pace than the previous effort. This time the pace should be faster, the interval shorter and the recovery a bit longer.
- 6分钟
- Fast Flat Repeats: These are short, fast, flat sprints of 30–45 seconds with equal recovery between each repeat.
- 4 minutes
- 冷却：将跑步机带回您在上课开始时开始的对话速度。
MyStrydein Boston, another new treadmill studio, takes a similar, inclusive approach to their 45- to 60-minute classes.
“Every individual who comes to a MyStryde class is presented with a ‘Stryde Guide,’ which is broken down into beginner, intermediate and advanced categories, which are then broken down into five different levels,” explains lead instructor Kelli Fierras. “This way, everyone can get a great workout without feeling intimidated or held back.”
初学者，中级和高级锻炼中的这五个级别包括以下范围，以及每小时数英里的范围，以帮助您指导您的锻炼：
- Level 1: a walk
- Level 2: your warmup pace/light jog
- 级别3：您可以维持30–45分钟的速度
- Level 4: the pace that you could maintain for 5–7 minutes
- 5级：您可以持有最多30秒的全面冲刺。
Here are snapshots of a shorter, faster Stryde workout and a more endurance-focused session. An instructor describes the finer points of the workout during class:
Stryde Workout
- Warm up at Level 1 or 2 for 1 song
- 主要锻炼总共包括7-9首歌曲，分为三个单独的部分：短冲刺，山丘工作和逐渐提高速度。以下是您在课堂上可能会做什么的一些示例：
- 短冲刺：在5级强度和休息30秒之间的30秒之间的替代。
- Hills: Start at 1% incline and gradually increase to 8% incline. Intensity level decreases as incline increases.
- Speed increases: You rest between intervals during the sprints, but for this portion, you’ll start at Level 2 for 1 minute, then Level 3 for 45 seconds, Level 4 for 30 seconds, and Level 5 for 15 seconds, with no recovery in between the speed changes.
- 在1级或2级的1首歌曲中冷却
Endurance Workout
- Warm up at Level 1 or 2 for 1 song
- 主要锻炼包括总共7-9首歌曲，速度稳定，山坡工作和速度游戏（Fartlek风格的锻炼）。尽管该结构类似于Stryde锻炼，但该结构更多地侧重于整体耐力。讲师将指导您进行锻炼的每个部分的强度和时间。以下是您在耐力类中可能会做什么的一些示例：
- 稳定的速度增加：在2级为3分钟，第3级2分钟，1级1分钟
- 山丘锻炼：整首歌的3％倾斜度在3级倾斜
- Fartlek workout: Run 30 seconds at Level 4, followed by 30 seconds at Level 2, 60 seconds at Level 4, 60 seconds at Level 2, 90 seconds at Level 4, 90 seconds at Level 2
- 在1级或2级的1首歌曲中冷却
