<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1785476034.webp" alt="How to Train on a Treadmill (Without Wasting Your Time)" />
Most treadmill sessions look the same. Pick a speed, run at it for half an hour, get off. It's not that it doesn't work, it's that it stops working fairly quickly, and it's the slowest possible way to get fitter.
A few changes make a big difference.
<h2 style="text-align: left;">Stop holding the handrails</h2>
The most common mistake, and the easiest to fix.
Holding on takes a chunk of your bodyweight off your legs, which means the number on the screen is telling you you're working harder than you are. If you need the rails to stay on at that speed or incline, the setting is too high. Drop it and let go.
<h2 style="text-align: left;">Use the incline</h2>
The incline is the most underused dial on the machine.
Raising it lets you work hard at a much lower speed, which is easier on your joints and a lot more manageable if you're not a confident runner. Walking at a steep incline will get your heart rate up as effectively as running on the flat, and you can hold a conversation while doing it.
It also carries over well to real-world fitness in a way that flat treadmill running doesn't always.
<h2 style="text-align: left;">Try intervals instead of one steady speed</h2>
Instead of thirty minutes at one pace, alternate. A minute hard, two minutes easy, repeated eight or ten times. Or thirty seconds fast with a full recovery in between.
You'll get more out of twenty minutes structured like that than forty minutes plodding, and it's considerably less boring.
<h2 style="text-align: left;">What about 12-3-30?</h2>
You'll have seen it, 12% incline, 3mph, 30 minutes. It became popular on social media and it's a genuinely decent session.
What makes it work isn't the specific numbers. It's that it's steep, sustainable and repeatable, and people actually stick to it. If 12% is too much to start with, use 6% or 8%. The version you'll do three times a week beats the version you abandon after one.
<h2 style="text-align: left;">Vary the hard days</h2>
If every treadmill session is flat out, you'll plateau and you'll probably pick up a niggle. Most weeks work better with one genuinely hard interval session, and the rest steady enough to hold a conversation.
<h3 style="font-size: 24px; font-weight: 600; text-align: left;">Treadmill training at Perpetua</h3>
<a href="https://perpetua.ie/tread-and-shred">Tread &amp; Shred</a> is our treadmill and strength class, intervals on the tread paired with work on the floor, coached, with the structure already built for you so you're not deciding what to do mid-session.
Never been to a studio class before? Trial our <a href="https://perpetua.ie/intro-offer-page">3 for &euro;33 Intro Offer</a> and give Tread and Shred a go.

Don’t quit. Suffer now and live the rest of your life as a champion

Finn Breslin

Getting nowhere on the treadmill? Here's how to use incline, intervals and 12-3-30 to get more from every session, and the one habit to drop.

How to Train on a Treadmill (Without Wasting Your Time)

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1743573295.webp" alt="Tread. Shred. Repeat. The Endurance Training That Does It All" />
Want to feel stronger, move better, and build serious fitness, without spending hours in the gym? Say less. This endurance training is your one-stop shop for strength, cardio, and stamina, all in one session. It&rsquo;s the ultimate way to train smarter, not longer.
We believe your workout should deliver maximum impact, and <a href="https://perpetua.ie/tread-and-shred" target="_blank" rel="noopener">Tread &amp; Shred</a> is our signature take that does exactly that. This class is designed to challenge you, support you, and keep you coming back for more.
<h2 style="text-align: left;">What is Tread &amp; Shred?</h2>
Tread &amp; Shred is more than a workout; it&rsquo;s an experience. In every session, you&rsquo;ll alternate between high-intensity intervals on the treadmill and dynamic floor-based strength training. That means your heart rate stays high while you work through targeted movements that build power, endurance, and muscle definition.
Each class is built on intelligent programming, led by world-class coaches and fuelled by playlists that hit hard. It&rsquo;s not just effective, it&rsquo;s seriously fun. No matter your fitness level, you&rsquo;ll feel challenged, supported, and energised from start to finish. And with the lights low and the energy high, it&rsquo;s impossible not to give it your all.
<h2 style="text-align: left;">The Power of Endurance Training</h2>
Endurance training works because it gives your body everything it needs in one session. Instead of choosing between strength or cardio, you get both, and the results speak for themselves.
On the treadmill, you&rsquo;ll push your anaerobic threshold, build speed, and improve cardiovascular health. On the floor, you&rsquo;ll focus on strength-based movements that build lean muscle, enhance mobility, and improve posture. Combined, these elements torch calories, build endurance, and deliver serious performance gains.
Plus, workouts like Tread &amp; Shred kick your metabolism into high gear, which means that you&rsquo;ll keep burning calories long after the class ends thanks to the afterburn effect. It really is one of the most efficient ways to train if you&rsquo;re short on time but big on goals.
<h2 style="text-align: left;">Full-Body Benefits That Go Beyond the Studio</h2>
Tread &amp; Shred does more than just transform your fitness. Here is why it makes you feel better in every part of life&hellip;
<ul style="text-align: left;">
<li style="border: none;">Builds strength, endurance, coordination, and agility</li>
<li style="border: none;">Boosts daily energy levels, focus, and overall resilience</li>
<li style="border: none;">Reduces stress and lifts your mood</li>
<li style="border: none;">Provides mental clarity and headspace after a long day</li>
<li style="border: none;">Improves heart health and increases VO2 max</li>
<li style="border: none;">Supports better blood sugar control</li>
<li style="border: none;">Reduces the risk of long-term illness</li>
<li style="border: none;">Combines the best of strength and cardio for long-term, sustainable fitness</li>
</ul>
So, if you&rsquo;re looking for a class that hits every angle, <a href="https://perpetua.ie/tread-and-shred" target="_blank" rel="noopener">Tread &amp; Shred</a> at Perpetua Fitness is it. It&rsquo;s fast-paced, full-body, and fully addictive (in the best way).&nbsp;
The best part? You don&rsquo;t need to be an athlete to get started. All fitness levels are welcome at Perpetua Fitness, and our coaches are here to guide you through every session with support, cues, and motivation.
At Perpetua, we&rsquo;re not just building better workouts, we&rsquo;re building stronger people. And it all starts with showing up. So lace up, hit that first stride, and let&rsquo;s get to work! <a href="https://perpetua.ie/pricing">Try 3 classes for &euro;33</a> and see what all the hype is about.

You have only one life. Take a chance, make a change, and live.

EOGHAN MCGREGOR

Build strength, cardio, and endurance in one powerful class. Tread & Shred at Perpetua Fitness is a full-body workout designed for all levels.

Tread. Shred. Repeat. The Endurance Training That Does It All

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1717415537.webp" alt="Improve running endurance" />
Whether you're training for a personal best, or just want to enjoy longer runs, improving running endurance is key. Here are some effective strategies to help you run longer and stronger...
<h2 style="text-align: left;">Interval Training</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To boost cardiovascular fitness and running speed.</li>
</ul>
Interval training involves running faster for shorter periods. It's an excellent way to improve your cardiovascular system, increase your running speed, and build endurance. By pushing your heart rate up during the sprints and allowing it to recover during the jogs, you enhance your body's ability to handle higher levels of exertion. Start with shorter intervals and gradually increase the duration and intensity as your fitness improves.
<h2 style="text-align: left;">Gradual Mileage Increase</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To safely build endurance over time and reduce the risk of injury.</li>
</ul>
Increasing your mileage too quickly can lead to overuse injuries, such as shin splints or stress fractures, which is why it is recommended to only increase your mileage by 10% each week. By adhering to the 10% rule, you allow your body to adapt to the increased workload gradually, reducing the risk of injury and ensuring consistent progress. Plan your weekly runs to include a mix of shorter runs and one longer run, gradually extending the distance of the long run.
<h2 style="text-align: left;">Strength Training</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To enhance running efficiency and reduce injury risk.</li>
</ul>
Strength training is vital for runners as it improves muscle strength, stability, and overall running efficiency. Stronger muscles can handle more stress and improve your running form, reducing the likelihood of injuries. Incorporate strength training exercises at least twice a week, focusing on your legs, core, and glutes. Exercises like squats, lunges, deadlifts, and planks are particularly beneficial to improve running endurance. Check out our <a href="https://perpetua.ie/treadandshred">Tread &amp; Shred Classes</a> that incorporates both running and strength building.
<h2 style="text-align: left;">Proper Nutrition</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To fuel your body for longer runs and aid recovery.</li>
</ul>
Nutrition plays a huge role in improving running endurance. Carbohydrates are your primary energy source during long runs, while proteins aid in muscle repair and recovery, and healthy fats provide sustained energy. This is why you must ensure you're eating a balanced diet that includes all these macronutrients. Additionally, staying hydrated is essential for maintaining performance and preventing dehydration. Be sure you&rsquo;re drinking water regularly and you might consider taking electrolyte-rich drinks during long runs.
<h2 style="text-align: left;">Rest and Recovery</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To allow muscles to repair and prevent burnout.</li>
</ul>
Rest and recovery are just as important as your running workouts when you want to improve running endurance. Overtraining can lead to fatigue, decreased performance, and injuries. So, you must ensure you&rsquo;re prioritising getting 7-9 hours of sleep per night and taking at least one rest day per week to allow your muscles to recover. Engaging in active recovery, such as light stretching or yoga, can also help reduce muscle stiffness and improve flexibility.
<h2 style="text-align: left;">Long Runs</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: To build stamina and mental toughness.</li>
</ul>
Long runs are crucial for building endurance. They teach your body to utilise energy efficiently and help you develop the mental toughness needed for long-distance running. Start with a comfortable distance, and build it up, sticking with the 10% rule we mentioned above. Ensure that your long run is at a slower, conversational pace to avoid overexertion and allow for steady progress.
<h2 style="text-align: left;">Consistency</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;">Why: Steady improvement and adaptation to increased demands.</li>
</ul>
Consistency is key to improving running endurance. By maintaining a regular running schedule, your body adapts to the increased demands, and you steadily build endurance. Set a weekly plan that includes a mix of easy runs, interval training, long runs, and strength training. Track your progress and adjust your plan as needed to avoid plateaus and ensure continuous improvement.
Improving running endurance takes time and dedication. By incorporating these strategies into your routine, you'll gradually see progress and reach your running goals. The most important thing to remember is to listen to your body, so that you can adjust your training as needed to improve your running endurance while staying healthy.

Best Ways to Improve Running Endurance

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707457741.webp" alt="parachute technique" />
If you&rsquo;ve been exploring the world of parachute exercises, you know that refining your technique can make all the difference. Today, I&rsquo;m super excited to share with you some tips that can transform the way you use your parachute, making your workouts more effective and fun! So, let's get to it and help you master that parachute.&nbsp;
<h2 style="text-align: left;">Setting Up Your Stance</h2>
First things first, it's all about how you start. Begin with a strong set-up position. You're going to want to place your hands on either side of the parachute's risers&mdash;those are the upright bars that keep your chute in check.&nbsp;
Stand tall, as if someone's pulling a string from the top of your head toward the sky. This isn't just about looking good (even though you totally will); it&rsquo;s also about providing a solid foundation for your take-off.&nbsp;
<h2 style="text-align: left;">Long Strides and the Lower Body</h2>
Moving on to our lower body&mdash;this is where the real magic happens. A common mistake is taking quick, short steps. But if you really want to ramp up the speed and power, focus on making your stride nice and long.&nbsp;
And here&rsquo;s the key&mdash;you've got to drive through that back leg. Make sure it's straight and strong, really pushing off the ground with each step. This will give you the propulsion and strength you need.&nbsp;
<h2 style="text-align: left;">Leaning In and Lifting Knees</h2>
Here&rsquo;s a little-known secret that can seriously up your parachute game: Lean into the frame. Use your body weight to your advantage. As you lean forward, lift your knees high. We&rsquo;re not talking small lifts here&mdash;envision yourself doing high knees like those track and field stars.&nbsp;
This isn&rsquo;t just for the cool dramatic effect (though it does look pretty impressive). When you high-knee it through your stride, you&rsquo;re adding extra momentum.That means you&rsquo;ll likely pick up a lot more speed and have the parachute fluttering furiously behind you!&nbsp;
"Lean into the frame and lift your knees high for extra speed&mdash;it's a game changer!"
<h2 style="text-align: left;">Final Thoughts</h2>
So, these are your insider tips on how to drastically improve your parachute workouts. With these tweaks to your form, you're going to see some amazing gains in speed and power. And trust me, with practice, you will feel the difference!&nbsp;
Remember, stay consistent with your practice and always aim to perfect your technique. There&rsquo;s always room for improvement, and with each session, you&rsquo;ll get closer to parachuting like a pro.&nbsp;
If you found these tips helpful or have a friend looking to up their parachute game, make sure to share this blog with them. And hey, don&rsquo;t forget to hit that like and subscribe button for more content just like this.&nbsp;
Until next time&mdash;soar high and land smooth!

PATRICK ROULSTON

Discover expert tips to improve your parachute technique and enhance your workout effectiveness.

Tips To Improve Your Parachute Technique

Transform the way you use your parachute

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707290560.webp" alt="Tell me more about Tread &amp; Shred in Perpetua Fitness" />
&nbsp;
Are you gearing up for your first-ever Tread &amp; Shred session? If you're not sure what you're walking (or running!) into, worry not. Let's breakdown exactly what you can anticipate when you step into the world of heart-pumping, strength-building, sweat-dripping workout sessions.
&lsquo;The Perfect Combo: Treadmills &amp; Floor Work&rsquo;
In our Tread &amp; Shred classes, we believe variety is the spice of life&mdash;and the secret to an effective workout. That's why we split our time evenly down the middle: half on our top-of-the-line treadmills, the other half killing it on the floor with high-impact exercises that will have your muscles thanking you (or cursing you) the next day.
On the Treadmills: Pace, Incline, and Power
When you hit the treads, it's more than just a casual jog. You'll be mixing it up with different paces and inclines, taking your cardio health to the next level. Ever heard of a parachute or sled? We bring that intensity to your treadmill work. So yes, you'll be working hard, but trust us, it's way more enjoyable when you're sweating it out in a group, all pushing toward that same burn.
On the Floor: Intensity Meets Strength
Now, let's talk floor work. Here's where the magic happens, where we blend flat-out intensity with raw strength. Whether you're a seasoned gym-goer or a newcomer, everyone starts somewhere&mdash;right where body weight meets weighted movements. Think squats, lunges, and weights that might just make you question your life choices (in the best way possible).
"Your coach will be there to guide you through proper form."
 Your Personal Fitness Guide: The Coach
Speaking of questions, our coaches are nothing short of personal form gurus. They will be by your side, ensuring every move you make builds muscle the right way. Goodbye, risk of injury. Hello, gains!
Ready to Join the Tread &amp; Shred community?
Feeling pumped yet? You should be. If you're nodding along, thinking this is the challenge you've been searching for, it's time to make a move. Book yourself into our first class, lace up those runners, and prepare to meet your best self at Tread &amp; Shred.
Remember, it's not about where you start; it's about where you're going. And we're excited to be a part of that journey. So, will we see you there?

Tell me more about Tread & Shred in Perpetua Fitness

Lets make your first Tread & Shred session the best workout ever!

<a href="https://forms.office.com/e/jHhfehQhN4" target="_blank" rel="noopener"><img src="https://admin.perpetua.ie/images/1692941186.webp" /></a>
Fancy being part of Dublin&rsquo;s Groundbreaking Tread &amp; Shred team!?&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Here&rsquo;s what it takes to cut it:<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
The Application:&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Each applicant will be asked to send us a little information on who you are, previous experience, why you want to work Perpetua (who wouldn&rsquo;t?!) Just to get a feel for you as a person.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
What do we look for?&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Our current team is brilliant blend of backgrounds, chocked full of talent, knowledge, charm. You name it they have it in abundance. We our looking for our future trainees to bring their own uniqueness to the role whilst being friendly and approachable, play great music, bring the energy, and command the room through incredible coaching and programming!<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Not asking for much, eh?!<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
What happens if you get through?&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
When you get through the application, you will be Invited to our training weekend on the 23rd &amp; 24th of September. During this weekend you will be given the tools to deliver our Perpetua Tread &amp; Shred classes. Following your training weekend, you will be given a timeline with specific requirements to be met. You will need to complete the training to make the team, and not everyone will!&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
We are looking for applicants who show a real desire to learn, take on the challenges of coaching and lead from the front. It&rsquo;s more than worth it, trust me!!&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Why is it worth it?&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Not only do you get multiple benefits of being a coach at Perpetua Fitness, but you get to be part of the leading studio in Ireland. We are always pushing the boundaries and each other as coaches, it&rsquo;s the perfect environment for you to succeed and hone your craft.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
Are you ready to MAKE YOUR MOVE?&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;
&nbsp;Apply <a href="https://forms.office.com/e/jHhfehQhN4">here</a><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:225,&quot;335559740&quot;:259}">&nbsp;

Become a Tread & Shred Instructor

Explore Perpetua Fitness' Tread and Shred Blog for the latest insights, tips, and workouts tailored to elevate your strength training game.

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