When the thermometer hits the single digits, it's easy to let your exercise habit nose-dive right along with the temps. I'll admit, I have a tough time dragging myself to work out when I have to bundle up in layer upon layer of clothes. When your trips to the gym become less frequent, it's important to make every second count once you get there.
To burn more calories in less time, try these tricks for running faster and getting fitter from Robert Pennino, a triathlon coach in New York City. (He's my coach, so I can guarantee he's the best; he's helped hundreds of triathletes get fitter in his Terrier Tri Club.) They're designed to maximize your time on the treadmill for a fitter, firmer physique. You can also see a video of these techniques at Self.com.
Refine your running rhythm
Increase your speed by shortening your stride. Count the number of times your right foot makes contact: Aim for 46 to 48 strikes in 30 seconds. It may seem like you're taking baby steps at first, but you adapt quickly.
Activate arms
Try moving arms forward and back (rather than across your chest) in a fluid motion to better your balance and coordination, which, in turn, makes accelerating your pace easier. Ever noticed the vigorous arm pumping practiced by Olympic sprinters? It's one key to helping their legs move so fast. Mimic their form by holding your arms at 90-degree angles, hands right around hip level.
Take the middle road
Leading with, and landing on, your heel—also known as heel striking—can punish your knees. To make your motion more efficient and smooth, try landing on the middle of each foot and then rolling onto the balls of your feet. Steps will feel easier so you can go farther.
Guide your gaze
Must-see TV can wait until you get home: Staring at the tube on the gym ceiling can move your torso back, taking your weight behind your hips. This will drag your weight backward, making it tougher to move forward.
If you need some inspiration to keep you moving, try some heart-pumping music. Check out my favorite mix of songs, or the playlists that keep actresses Jennifer Aniston, Mariska Hargitay, Jenna Fischer and Michelle Williams moving.
Try to tilt
Yes, you want to stand tall as you walk or jog, but also attempt to lean your whole body slightly forward from the ankles. The slant in your stance lets gravity propel you ahead with each step. Plus, it helps increase your speed without a lot of extra effort, so you can torch more calories without too much trouble.
Scorch more calories
This sweat sequence of intervals will help you sizzle fat in a shorter session. Try it on the treadmill (walking or running), the elliptical, the bike or whatever cardio machine you like best.
* Warm up for five minutes at a very easy pace of 1 or 2 (on a scale of 1 to 10, where 1 is rolling out of bed and 10 is rolling a boulder up a hill).
* Go 1/4 mile at an easy pace of 3 or 4.
* Go 1/4 mile at a moderate pace of 5 or 6.
* Go 1/4 mile at a hard pace of 7 or 8.
* Go 1/4 mile at a very hard pace of 9 or 10.
* Repeat sequence up to three times.
* Cool down for five minutes at an easy pace of 1 or 2.
Or try this Treadmill Tricks workout for something out of the ordinary.
