1, quick 15 minutes: If you have time, try this. Jog for 3 minutes first, then increase the speed and keep it for 2 minutes (if you finally feel out of breath, it is appropriate). Walk for 30 seconds. Repeat this process again, but reduce the jogging time to 2 minutes and extend the running time to 3 minutes. Walk for another 30 seconds. Say it again. Finally, take a short walk to calm yourself down.

2, speed madman: alternately jog for 30 seconds and walk for 30 seconds, so warm up for 6 minutes. Then slightly increase the speed, run for 30 seconds, and walk for 30 seconds. Keep this 30/30 rhythm and increase the speed a little each time you run. Go on and on until you can't stand it anymore.

3. Running distance: Adjust the speed to make yourself feel comfortable. Run for 2 minutes, then walk 1 minute. Repeat this ratio of 2: 1 three times. Then increase the proportion of running: run for 3 minutes and walk 1 minute. Repeat it three times. After the training, press 2: 1 twice, and then press 1: 1 twice.

4. Climbing Run: Gradually increase the running speed until you feel relaxed. Run for 3 minutes. Then increase the slope of the treadmill to 2 degrees and run 1 minute; Then increase it to 4 degrees and run 1 min. Reduce the slope and run easily 1 min. Now increase it to 4 degrees and run for 2 minutes. In this way, run on the slope for 2 minutes, and run on the flat 1 minute.

Four advantages of treadmills:

1. Running on the treadmill is safer than running on the ground. Running opportunities provide a good shock absorption function.

2, it is more labor-saving on the treadmill. Running on the treadmill can omit part of the forward force, because the motor of the treadmill will give the runner a certain forward force, so running on the treadmill will be more labor-saving than running on the ground.

3. Running on the treadmill can realize man-machine conversation. Running on the treadmill can let runners know their speed, time, heart rate, calorie consumption and so on. Knowing these data, they can adjust the amount of exercise that suits them according to their physical condition.

4. Running on the treadmill can also better train the correct running posture, especially gait. All of us should generally run to achieve core muscle exercise, so as to prevent or treat spinal diseases such as lumbar vertebrae and cervical vertebrae caused by disuse.

Refer to the above? Baidu Encyclopedia-Treadmill, People.com-Treadmill has four advantages, which one do you value?