Swimming: The Ultimate Low-Impact Exercise

Swimming stands out in the fitness world as an unparalleled low-impact exercise, lauded for its gentle yet effective approach to full-body conditioning. The unique environment provided by water drastically reduces the forces exerted on the body, making swimming an ideal choice for those seeking to alleviate or prevent joint discomfort. As you glide through the water, every stroke and kick is a resistance exercise without the harsh impact of gravity, allowing for the strengthening of muscles across the body without the accompanying strain on your joints.

The versatile nature of swimming caters to a variety of fitness goals and skill levels. From leisurely laps that boost cardiovascular health to more intense water-based workouts like aqua jogging or water aerobics, the pool offers a plethora of options to keep your routine fresh and engaging. This adaptability makes swimming an excellent choice for anyone from beginners to athletes, providing ample opportunity for progression and challenge without compromising joint health.

Furthermore, swimming is renowned for its therapeutic benefits, offering a soothing, meditative quality to workouts. The rhythmic nature of breathing and movement in the water can help reduce stress levels, while the buoyant support of the water lends itself to improved flexibility and range of motion. This combination of physical and mental benefits enhances overall well-being, making swimming not just a workout for the body, but a refreshing escape for the mind as well.

Incorporating swimming into your fitness regime can lead to significant improvements in endurance, muscle tone, and cardiovascular efficiency, all while maintaining the integrity of your joints. Whether you're navigating the recovery process from an injury, managing chronic joint conditions, or simply seeking a fitness routine that is kind to your body, swimming offers a comprehensive solution that accommodates and adapts to your unique needs and goals.

Cycling: Echelon's Way to Joint-Friendly Cardio

Cycling represents a stellar choice for those prioritizing joint health without sacrificing the intensity and benefits of cardiovascular training. By pedaling on either open roads or engaging in a stationary bike session, participants can look forward to a comprehensive workout that places minimal pressure on the knees, hips, and ankles. This makes it particularly appealing for individuals keen on maintaining their fitness levels while managing conditions that affect joint health or for those seeking a preventative measure against joint wear and tear.

Echelon takes cycling to the next level by offering a wide array of indoor cycling classes designed to meet the needs of varied fitness levels. From the comfort of your home, Echelon's state-of-the-art stationary bikes provide a smooth and adjustable resistance mechanism, allowing for a customizable and effective workout. Whether you're aiming to gently increase your heart rate or pushing for high-intensity interval training (HIIT) sessions, Echelon's expert instructors guide you through each class, ensuring that you get the most out of your workout without putting undue stress on your joints.

Moreover, Echelon's cycling experience is not just about physical health; it also focuses on building a . Through live and on-demand classes, cyclists can join a global network of fitness enthusiasts, creating an environment of motivation and support. This community aspect, coupled with the joint-friendly nature of cycling, fosters a unique fitness journey where members can thrive and achieve their health goals in a sustainable and enjoyable manner.

The convenience of indoor cycling with Echelon also means that weather, traffic, and other external factors are no longer barriers to a consistent exercise routine. This accessibility ensures that your commitment to joint health and cardiovascular fitness remains uninterrupted, allowing for steady progress and the nurturing of a healthier, more resilient body.

Become a Premier member and enjoy Echelon Connected bike classes.

Walking: The Simplest Form of Low-Impact Exercise

Walking is an effortlessly accessible form of exercise that boasts impressive benefits for those aiming to maintain joint health without the complexity of gym equipment or specialized classes. This fundamental form of movement allows for a wide range of adaptability, from tranquil, meditative walks in nature to brisk, heart-pumping paces that challenge your cardiovascular system. Its inherent flexibility makes walking an ideal choice for individuals at any fitness level, providing a gateway to improved health and well-being with minimal risk of injury.

Integrating walking into your daily routine is straightforward and can be tailored to fit personal schedules and fitness goals. For instance, incorporating interval walking鈥攁lternating between fast and slow paces鈥攃an amplify the health benefits and introduce a dynamic component to your walks. Additionally, exploring varied terrains, such as hiking trails or city parks, can not only keep the activity engaging but also gently challenge your balance and agility, further enhancing joint function and muscle strength.

Moreover, walking is not only beneficial for physical health but also for mental wellness. Regular walks, especially in green, outdoor settings, can have a calming effect, reducing symptoms of anxiety and depression while boosting overall mood. This psychological lift, coupled with the physical advantages, underscores walking's comprehensive contribution to a balanced, healthy lifestyle.

As the simplest form of low-impact exercise, walking stands out for its universal appeal and the ease with which it can be incorporated into one's life. It requires no special equipment other than a comfortable pair of shoes, making it a cost-effective and universally accessible way to enhance fitness, protect joints, and support overall health. Whether you鈥檙e embarking on a journey to improve your fitness, recover from an injury, or simply enjoy the great outdoors, walking offers a solid foundation for an active, healthier lifestyle.

Join Echelon and explore guided outdoor walks.

Yoga: Strengthen and Stretch with Low Impact

Yoga emerges as a transformative practice that nurtures both the mind and body, offering a myriad of benefits without the high-impact stress common in many other exercises. This ancient discipline invites participants to explore a variety of postures and breathing techniques, each designed to enhance physical strength, increase flexibility, and cultivate a sense of inner peace. By engaging in yoga, individuals can expect a holistic workout that meticulously respects and promotes joint health.

The beauty of yoga lies in its versatility. There are numerous styles available, ranging from the gentle flows of Hatha Yoga, perfect for beginners and those focused on a more relaxed practice, to the dynamic sequences of Vinyasa Yoga, which offers a more physically challenging experience. Regardless of the chosen style, yoga practices can be adapted to accommodate personal health concerns, ensuring that everyone can participate in a safe and supportive environment.

Through consistent practice, yoga participants will notice a remarkable improvement in their joint mobility and a reduction in discomfort. The slow, deliberate movements allow for muscles surrounding the joints to strengthen, providing support and reducing the risk of injury. Additionally, the emphasis on proper alignment and posture during yoga sessions plays a crucial role in preventing unnecessary strain on vulnerable areas, further safeguarding joint health.

Engagement in yoga not only fosters physical resilience but also equips individuals with stress management tools. The meditative aspects of yoga encourage a mindfulness that has been shown to lower stress levels, enhance mood, and contribute to a more balanced and focused mind. This mental clarity and calmness complement the physical benefits, offering a comprehensive approach to fitness that holistically nurtures the body and spirit.

Explore Echelon FitPass classes and enjoy off-equipment classes.

Pilates: Core Strength with Gentle Movements

Pilates stands as a formidable ally in the quest for a workout that bolsters core strength, enhances flexibility, and perfects alignment, all the while maintaining a tender approach towards the joints. Through a series of precise, mindful movements paired with deep, consistent breathing, Pilates methodically strengthens the body's core - the abdomen, lower back, hips, and thighs - which is pivotal for overall stability and posture. Unlike high-impact activities that might exacerbate joint discomfort, Pilates鈥� emphasis on controlled, fluid motions ensures a harmonious balance between strengthening and protecting the body.

At Echelon, our carefully curated Pilates classes are designed to cater to a wide range of abilities and fitness goals, making this effective practice accessible to all. Utilizing equipment such as reformers for resistance or stability balls to enhance balance, these sessions deepen the engagement of core muscles, offering a challenging yet accommodating workout. Even without equipment, mat-based Pilates exercises deliver substantial benefits, emphasizing movement quality over quantity for impactful results.

Pilates not only aids in developing a lean, toned physique but also plays a critical role in injury prevention and rehabilitation. Its focus on low-impact movements and core stability is particularly beneficial for individuals seeking to alleviate back pain or improve body mechanics. As participants become more attuned to the nuances of their body's alignment and movement patterns, they often experience a noticeable reduction in joint stress and an increase in functional mobility.

Engaging in Pilates through Echelon provides a supportive, enriching environment where progress is celebrated at every step. Whether you're looking to enhance physical fitness, recover with care, or simply enjoy a workout that's gentle on the joints, Pilates offers a comprehensive path to achieving your health and wellness objectives.

Daily

• To ensure proper function and cleanliness, turn off the treadmill and use a non-acidic cleaner (avoiding ammonia, chlorine, or alcohol) on a soft cloth to clean high-use areas such as the handlebars and console. It is important to never spray cleaning solution directly on the treadmill, as this may damage electrical components.
• Check the power cord for damage. If there is damage, immediately call customer service at 833-937-2453 to arrange for a replacement.
• For all screened devices,听it is crucial to clean sweat and fingerprint marks from the tablet screen using touchscreen screen cleaner after each use. Simply spray a microfiber rag with the cleaner and wipe in circular motions until the solution clears. Finally, clean the top of the rail with soapy water and a soft, dry cloth to remove any dust, debris, or sweat before and after each use.听

Weekly

• Use a non-acidic cleaner (avoiding ammonia, chlorine, or alcohol) on a soft cloth to clean the running belt, console, uprights, and motor cover. It is important to apply the cleaners to the cloth, not directly onto the equipment.
• Check all hardware and tighten or resecure as needed, including but not limited to handlebars, console, drink holders, running belt, and cell phone holder (if applicable).
• Dust and vacuum the treadmill and surrounding area. To clean underneath the treadmill, unplug the power cord from the unit,听turn off the power, fold the treadmill, and move it to an alternate location. Once cleaning is complete, return the treadmill to its original location.
• Ensure the app and equipment firmware are up-to-date with the latest versions.
• Check the feet leveling system (select models) to ensure the treadmill is sitting level to the floor.
• Check the belt for looseness. It is important to adjust both sides of the rear roller evenly with the provided Allen wrench, turning clockwise to tighten. When lifting the belt, there should only be a 2-3 inch gap. Do not over-tighten the belt rollers by more than 10 full rotations, as this may damage the treadmill's components. If you start experiencing issues with over-tightening,听work backwards to correct any issues. If these steps do not resolve the problem, refer to the belt lubrication instructions or call customer service for assistance.

Monthly

• Check the components under the motor cover for an intense buildup of dust or debris. If present, contact customer service to schedule a technician to properly clean and restore the components before using your treadmill again.
• Check the frame folding mechanism for proper function.
• Check the alignment of the treadmill running belt to ensure it is centered and glides smoothly over the running deck. Follow the user manual instructions to re-center the belt. Start the treadmill at a low speed and test for any slippage of the belt to ensure the motor is applying the proper torque. If you hear rubbing noises or the belt is off-center and cannot be re-centered using the provided instructions, immediately stop using the treadmill and contact customer service at 833-937-2453.
  

As Needed

• Calibrate the incline if it cannot be adjusted using the buttons on the console or handlebars. To do this, remove the safety key and hold the Start & Stop keys on the button pad for 5-8 seconds. Observe the treadmill as it calibrates. Re-insert the safety key and start your workout.
• Check the incline ramp and hardware for looseness or deformation. Use silicone oil to lubricate any areas that are making noise due to excess friction.
• Lubricate the running deck every 3-5 months or 500 miles/km (whichever comes first) according to the instructions provided in the user manual. Refer to your user manual to determine whether your treadmill requires a wax coating or silicone lubricant.
• If the running deck is damaged or you experience any issues, contact customer service at 833-937-2453.

By adhering to this maintenance schedule, you can ensure the longevity and safety of your treadmill, allowing you to enjoy many successful听workout sessions.听For additional information, please refer to the instruction manual.

Embarking on the journey to your first 5K can be daunting, but with Echelon Fitness by your side, you'll cross that finish line with confidence. This guide will walk you through the critical aspects of preparing for your first 5K.

Understand the Scope of a 5K Race

Running 3.1 miles might sound like a big deal, but rest assured, it's a distance well within reach, especially with Echelon Fitness by your side. Think of a 5K as not just a race, but an opportunity to prove to yourself just how far your perseverance can take you. It鈥檚 not merely about logging those miles, but rather about fostering the determination and mental resilience that allows you to keep pushing forward when your legs start to tire. While the 5K is a brilliant accomplishment in its own right, it also serves as a fantastic springboard for anyone contemplating more extended races in the future. So lace up those running shoes and get ready to embark on a journey of self-discovery, discipline, and most importantly, fun!

Set Realistic and Achievable Goals

Diving headfirst into the world of fitness and committing to a 5K race is no small feat. So, kudos to you for taking the first step! Now, let's talk about setting goals that are both ambitious and attainable. This is a key component in not just reaching your finish line, but enjoying the journey there.

Don't be tempted to set lofty targets that set you up for disappointment. As a rookie runner, the goal isn't to win the race, but to complete it. Perhaps you aspire to run the whole 5K without walking breaks. Or maybe you want to finish within a particular time frame.

Remember, your goal should inspire, not intimidate you. It's all about progressing at your own pace. This first 5K is about testing your resolve, finding your rhythm, and discovering what you're capable of. It's about breaking boundaries, not breaking records.

And while it's great to aim high, don't forget to celebrate the small wins along the way. Maybe it's running a full mile without stopping, or completing a week's worth of training. Every step, every drop of sweat, brings you one step closer to your ultimate 5K goal.

So, embrace this journey with enthusiasm and set goals that are a reflection of your aspirations. With a dash of determination, a sprinkle of perseverance, and Echelon Fitness to guide you, you'll be crossing that finish line before you know it!

Develop a Training Plan

The route to running your first 5K is a journey, and every journey requires a roadmap. In your case, that roadmap comes in the form of a training plan. The magic of a well-crafted training plan lies in its balance and gradual progression. Instead of jumping straight into marathon-style running, let's start simple with brisk walking sessions. Enjoy the surroundings, feel your heart rate increase, and soak in the satisfaction that comes from taking action towards your goal.

Once you've grown comfortable with brisk walking, let's up the ante. Begin to introduce short intervals of running into your routine. You might start by running for a minute, then walking for a minute, gradually increasing your running intervals as your fitness level improves. Remember, this is your journey, and there's no rush.

When it comes to increasing your distance, a good rule of thumb is to add no more than 10% each week. This helps your body adapt to the new demands you're placing on it without risking injury or burnout. It's all about fostering a sustainable routine that supports consistent progress.

While all of this might seem overwhelming, don't worry. Echelon Fitness has got you covered. We offer a plethora of training plans catering to every fitness level, helping you strike the perfect balance between aerobic exercise and strength training. Whether you're a seasoned athlete or a total beginner, we've got a plan that will guide you every step of the way.

So, let's get moving! Your first 5K is waiting, and with a solid plan in hand, you're one stride closer to crossing that finish line.

Importance of Cross-Training

Cross-training is the secret sauce in your 5K preparation, a vital cog in the wheel of fitness that goes beyond merely logging miles. Think of cross-training as the unsung hero that strengthens your body, amplifies your flexibility, and significantly reduces injury risk, all the while adding a dash of variety to your training regimen.

Ever wondered why even the most accomplished runners incorporate activities like cycling, strength training, or yoga into their workout schedule? It's because cross-training works on different muscle groups and develops overall body strength, providing you with the resilience you need to maintain a consistent running pace. Plus, it breaks the monotony of your routine and keeps things exciting. Who said training for a 5K can't be fun?

Imagine the immense satisfaction that comes from finishing an intense cycling session or the tranquility that follows a soothing yoga class. Each cross-training activity offers its unique benefits and can significantly enhance your running performance. For instance, strength training exercises build your core and leg muscles, which are pivotal for running, while yoga helps improve your flexibility and breathing, crucial aspects often overlooked by beginners.

With Echelon Fitness, you have a myriad of cross-training options at your disposal. From high-energy cycling classes to calming yoga sessions and everything in between, we've got you covered. So, go ahead and add that extra spice to your training routine. Your first 5K may be a running event, but your preparation should encompass a lot more than just running. Remember, a well-rounded athlete is a successful athlete. And with cross-training, you're on your way to becoming just that. So, are you ready to give your 5K prep an engaging twist? Let's cross-train!

Choosing the Right Gear

Lacing up in the right gear is more than just a fashion statement - it鈥檚 an essential part of your 5K training journey! Let's kickstart with the star player of your gear - the running shoes. With a landscape filled with endless styles, brands, and technologies, selecting the right pair can feel overwhelming. But worry not. Your ultimate goal is to find a pair that offers comfort, support, and suits your foot type and running style. You might want to pay a visit to a specialty running store where experts can guide you to the perfect fit.

Your running attire is just as crucial as your shoes. Opt for clothing made of moisture-wicking materials. These garments are designed to keep you dry and comfortable by moving sweat away from your skin, enhancing your overall running experience. Whether you're training in the sweltering heat of summer or the biting chill of winter, the right attire can make all the difference.

And what's a run without hydration? For those longer training runs, you might want to consider getting a water bottle or hydration pack. These handy accessories ensure that you can quench your thirst mid-run, keeping you hydrated and energized.

Of course, we can't forget about the Echelon spirit. Why not grab some Echelon-branded gear to flaunt during your runs? Not only will you be running in style, but you'll also become a part of the ever-growing Echelon family.

So gear up, Echelon member! Don the right shoes, the appropriate attire, and equip yourself with hydration essentials. After all, your gear is not just about looking the part, but also about feeling the part. Remember, every stride you take in your carefully chosen gear is a stride towards your 5K finish line. So let's make each one count!

Nutrition and Hydration

Fueling your body right is like filling up your car's gas tank; it's all about quality and timing. A wholesome diet packed with complex carbohydrates, lean proteins, and healthy fats provides the energy you need to keep those legs moving and that heart pumping. Think of carbohydrates as your body's primary energy source, ideal for fueling those runs. Lean proteins play a pivotal role in muscle repair and recovery, while healthy fats provide long-lasting energy.

Breakfast is your first opportunity to nourish your body. If you're an early morning runner, opt for a light, easily digestible breakfast like a banana or a slice of whole grain toast. If you're hitting the pavement later in the day, ensure your breakfast is a balanced mix of complex carbs, protein, and some healthy fats. A bowl of oatmeal topped with nuts and berries or an egg white scramble with veggies are excellent choices.

Your pre-run meal or snack, consumed 1-3 hours before your run, should be carbohydrate-rich to maximize the amount of glycogen, or stored glucose, in your body. Post-run, focus on proteins and carbs to aid recovery.

And let's not forget about hydration - the lifeblood of any fitness regimen. Hydration is not a 'during the run' event; it's a day-long process. Keep a water bottle at hand throughout the day.

When you're training, especially for those longer runs, consider a hydration pack or belt. And it's not just about water. If you're running for more than an hour, you might want to consider a sports drink to replace electrolytes.

So, lace up, fuel up, and remember, a well-nourished runner is a well-performing runner. Happy training, Echelon member! You're well on your way to mastering that 5K.

Listen to Your Body

In your path to conquering the 5K, one of the most essential, yet overlooked aspects is tuning in to your body's signals. Pain and fatigue are not just feelings, they're your body's way of communicating with you. By respecting and responding to these signals, you can avoid unnecessary setbacks such as injuries or burnout.

When you embark on your training journey, you'll be pushing your body to new limits. And while a sense of accomplishment accompanies these achievements, it's essential to remember the importance of rest and recovery. Your body needs time to repair, rebuild, and strengthen itself. So if you're feeling a twinge in your knee, a nagging pain in your foot, or just an overall sense of exhaustion, it's a sign to ease up.

Don't look at these moments as a setback, but as a part of your fitness journey. Respect the process and allow your body the time it needs to recover. After all, it's not just about the end goal, but also about enjoying the journey there.

Rest days are not days of inactivity, but days of recovery and growth. Embrace them as much as you embrace your training days. Use these days to refuel your body, rejuvenate your mind, and simply relax.

Remember, your body is your most valuable training tool, and its maintenance is crucial for your success. By paying attention to its signals, you鈥檙e not only preventing potential injuries but also ensuring a healthier and more enjoyable path to your 5K finish line. So tune in, respect the signs, and embrace the rhythm of your body. After all, it鈥檚 not just about running that 5K, but also about fostering a healthier and more attuned you. Listen up, Echelon member, your body has something to say!

Convenience and Accessibility of a Home Treadmill

Imagine having a workout buddy who鈥檚 always ready when you are and can accommodate your every whim. That鈥檚 what a home treadmill brings to your fitness journey 鈥� absolute convenience. No longer do you need to worry about gym opening hours or braving rush hour traffic to get a workout in. You don't even have to dress up for the occasion or battle inclement weather. Your treadmill is available for a calorie-burning session at any time of day, whether it's an early morning jog before work, a lunchtime sprint, or a calming walk late at night.

A home treadmill also affords you the flexibility to seamlessly integrate fitness into your daily routine. Whether you choose to sweat it out during a commercial break, make the most of a half-hour window, or enjoy a prolonged, intense session, the choice is entirely yours. This accessibility and convenience of a home treadmill make it much easier to maintain workout consistency, which is the secret ingredient in achieving fitness success.

And let's not forget, having your workout just steps away can be a powerful motivator to hop on and get moving. So, while others are spending time getting to the gym, you'll already be on your way to a healthier, fitter you.

Personalized Fitness Program

A home treadmill can be your personal trainer, designed to meet your unique fitness needs. Picture the ability to control your workout speed, incline, and duration to align with your fitness goals. That's the power a home treadmill brings to your wellness journey - complete personalization. With a simple adjustment, you can convert your relaxed walk into a challenging run or a grueling hill climb, transforming your workout intensity in an instant.

And there's more. Most modern home treadmills come with a variety of pre-set workout programs. Whether you're aiming for weight loss, increased cardiovascular endurance, or just a regular sweat session, there's a workout plan ready for you. All it takes is the press of a button.

Additionally, many treadmills have the functionality for interval training, providing a great way to switch up your workout and maintain engagement. This not only keeps your workouts interesting but also challenges different muscle groups, optimizing your fitness results.

The beauty of it all? You are in control. You have the freedom to mix and match, experiment, and find what works best for you. That's the benefit of a personalized fitness program courtesy of your home treadmill.

Improved Cardiovascular Health

Your heart is your body's most vital muscle and keeping it strong is essential. It's not just about looking good on the outside, it's about keeping fit on the inside. And guess what? Your trusty home treadmill is a fantastic tool for this. As you glide, stride, or run on your treadmill, you're increasing your heart rate, giving your heart a good, healthy workout. This has numerous benefits, including strengthening your heart and improving your body's ability to circulate blood.

Let's also touch on blood pressure and cholesterol - two words that can cause worry. The good news is that regular treadmill workouts can help in maintaining healthier levels of both, potentially reducing your risk of heart disease and stroke. It's a comforting thought that by stepping onto your treadmill, you're stepping towards better cardiovascular health. Not to mention, improved circulation can positively impact other areas of your health too, such as enhancing your immune system, boosting your energy levels, and improving your mental sharpness. Remember, every step on your treadmill is a step towards a healthier heart and a healthier you. And all this can be achieved right in your own home, on your schedule. Treadmill workouts truly are a heart-healthy choice!

Weight Management and Calorie Burning

Sweat it out on your home treadmill and kiss those extra calories goodbye! Treadmill workouts offer a powerful punch when it comes to torching calories and managing your weight. Depending on the intensity of your workout 鈥� from a leisurely walk to a heart-pumping run 鈥� you have the ability to burn a substantial number of calories.

And here's the best part: you control the burn. Crank up the intensity by increasing your speed or the treadmill incline to transform your workout into a high-calorie-burning session. On the other hand, a more relaxed workout still provides an effective way to keep those pesky calories in check.

Combine these regular, calorie-burning treadmill workouts with a balanced, nutritious diet and you've got a recipe for weight management success. Whether you're aiming to maintain your current weight or shed a few extra pounds, your home treadmill can be your ally in this journey.

Imagine the empowerment of shaping your workout to meet your weight management goals. Imagine the satisfaction of knowing that every step you take on your home treadmill is a step towards your ideal weight. That's the magic of home treadmill workouts when it comes to weight management and calorie burning.

Lower Impact on Joints

Running outside on concrete or pavement can be hard on your joints, particularly if you have a pre-existing condition or are recovering from an injury. That's where the magic of home treadmill workouts shines brightly. Treadmills come with a softer, cushioned surface that reduces the stress on your joints during each stride, creating a more forgiving platform for your workouts.

But wait, there's more! Using a treadmill isn't just about avoiding unnecessary stress on your joints; it's also about actively promoting joint health. By incorporating treadmill exercises into your routine, you're helping to strengthen the muscles that surround your joints, bolstering stability, and laying the groundwork for injury prevention.

Consider the feeling of satisfaction you'll get knowing each step on your treadmill not only takes you closer to your fitness goals but also contributes to protecting your body's fundamental framework - your joints. The comfort and peace of mind that come with knowing you're doing your part to safeguard your joints while getting in shape? That's just one of the many benefits that treadmill workouts at home can provide. Isn't it time you stepped onto the path of lower-impact fitness with a home treadmill?

Tracking Your Progress

Gone are the days of guesswork in fitness. Your home treadmill acts as your personal fitness tracker, providing real-time insights into your workout performance. These digital companions come equipped with a display panel that showcases your progress in measurable metrics - time, distance, speed, incline, and the ever-pleasing calories burned. Some treadmills even step up the game by including heart rate monitors, giving you an even more detailed look at your workout鈥檚 impact.

Keeping an eye on these figures can do wonders for your motivation and accountability. You can set personal goals and enjoy the thrill of seeing them smashed, workout after workout. The elation of witnessing your speed increase or your endurance improve can spur you on to continue down your fitness path.

Having this data at your fingertips also helps you tailor your workouts. Noticed that uphill runs fire up your calorie burn? Great, add more inclines to your sessions. Or perhaps you found that longer, low-intensity sessions suit your style. Fantastic, adjust your routine accordingly. By tracking your progress with your treadmill's digital monitor, you can truly make your fitness journey your own, fine-tuning your routines based on the data that speaks to you. Every workout thus becomes an opportunity for self-discovery, growth, and progress.

Privacy and Comfort

There's something truly liberating about having the freedom to workout in the privacy of your own home. With a home treadmill, you can immerse yourself in your fitness journey without feeling self-conscious or the pressure to match up to others. This could be the comfort you need to fully embrace your workout routine. And the beauty of it? There鈥檚 no need to conform to any dress code or worry about fellow gym-goers' impressions. You can wear whatever makes you feel most comfortable and powerful.

Imagine the pleasure of hopping on your treadmill and syncing your steps to your favorite TV series or motivational podcast, all without fearing the judgment of others. Or picture yourself comfortably reading a book while leisurely walking your way to better health. It's your workout, your rules.

What's more, you can bask in the familiarity of your surroundings, free from distractions and unwanted noise. Your treadmill experience becomes a sanctuary, a personal space to focus on your fitness goals and celebrate your victories, big or small. With every step you take, you create a rhythm that's uniquely yours. This is the comfort and privacy advantage that a home treadmill workout provides - it's fitness tailored to your pace and preference, all from the comfort of your own home.

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Question 1: How long have you been an Echelon member and what equipment do you have?

I purchased my Echelon bike back in 2020, right as Covid first started to come about. Being able to work out in my home while I was stuck inside was a welcome to my routine and I was excited to have a way to cross train with my running goals to help make myself stronger.

(My bike journey was difficult. I got an EX-4 from Costco that broke down after a few months of use. It was replaced to break down again. Then, it took me a year to get a new bike which is now a 5? This one has been working out great for me and I love it.)

Question 2: What is your favorite part of the Echelon Community and why?

There is something to be said for the Echelon Community. Anyone that I have talked to about Echelon and purchased bikes or such and or are part of the Echelon Community are a different group of people. Echelon users are more down to earth, enjoy bringing people up and offering encouragement. I absolutely love the trainers/instructors as they come across as being one of us. I have taken a few Peloton classes to see the difference and compare them and I honestly do not get the same feeling that I do with Echelon. I enjoy the smaller classes and formats. I have a few instructors that I really like and take their classes often. I feel like I can be me and do what I need to do to work out and use the class offering to fit my needs and training and there is always something there鈥�. Though I do have some class offerings that I miss and would like to see more of as in the last year the ones that I used regularly seem to have disappeared altogether.

Question 3: What keeps you coming back to Echelon and your equipment and the community?

After 10 years of working out, I have learned a lot about how the best way to get the most out of my workouts and to avoid injury as well as providing a lasting ability to being able to keep moving as I get older. Echelon offers me cross training in an environment of my choosing so that I am comfortable and enjoy the experience. It offers me different options on FitPass and cycling so that I can grow strong and continue to be healthy. The price is affordable for my situation and the ability to do the classes when I have time to work out is extremely beneficial. I take advantage of my gym at work to do the strength classes with the weights and my iPad and when having a tough day, a yoga class to ease the stress at work. At home, I cycle, take bootcamp, core and stretch classes to round out my days and or workouts. I like the variety, the instructors and ease of being able to port my classes with me wherever I go鈥� even when I travel!

Question 4: HOW has/will Echelon help you prepare/train for your runDisney race? What upcoming races are you participating in?

I love this question as anyone that knows me knows I can talk about Disney all day and being able to combine two of my favorite things is fantastic!! Hopefully I keep this, relatively, short.

runDisney is the main reason I got involved with Echelon to begin with. When I first started to run, I did an app, C25K. At the end of it I had a 5K scheduled, well a 4 mile race as it was local and my town has a pretty scenic route that runs around a lake. When I completed it, the spark took to my soul and started me on my journey. I am always one to push myself, find new goals to work to and ways to achieve them. I decided I wanted to run at least one race of every mileage. 5K, 10K, half and full. Then there are the little ones of a 15K and such. I wanted to be one of those hated car drivers that have those terrible ovals on the back of their car marking their running journey. I know my body and how difficult marathon distance is and only wanted to do one marathon. I learned, about this time, about Disney races. I could not be more excited. At the time I even worked in a Disney Store as a cast member and never knew of this amazing thing where I could combine two things I was passionate about. I set out to save my money to be able to run my one and only marathon in Disney World. How cool is that? To go to the one place where no matter what was going on in the world, I was happy, and it was all magical and amazing and run a race that allowed me to touch all the places within that land of magic. I finally got to the point where I could afford to go and run in Disney and reached out to a few Disney running groups on Facebook and fell well into one that was supportive and filled with amazing people. I learned all about the process and in 2019 I decided to sign up for the 2020 marathon. Since, I was going to be at Disney, I decided to do the Dopiest thing ever and go for the Dopey Challenge. All four races in four days. Crazy! Why not? I have completed a half and several 15K, 10K, and 5K鈥檚 now. I could train and do this. I thankfully got in and was able to sign up and my six-month training started. When running 48.6 miles in 4 days and all the miles training, you really need to be at the top of your game. You cannot only run 3-4 times a week. The body needs strength in other places, and I learned this along this way. Core, legs, arms and breathing are all very important to running. I started to read, talk to my running group community and learned the value of cross training. While many of these things I learned when training for the 2020 Marathon weekend at Disney, only weeks before the world shut down, I applied many of these techniques after the fact and use them today. So far to date, I have been lucky enough to run in Two Dopey鈥檚, 2020 and 2022 (the last one before Covid and the first one after Covid) Princess Weekend in 2022, Wine and Dine is 2022, as I wanted to run all the races in one year, and Springtime Surprise in 2023. When Disneyland opened up their races again, I jumped in to do the Dumbo Double Dare Challenge in 2024 and now talking to my Canadian friend about doing the Halloween Bash weekend in September 2024, but the signups are not until February for that.

I make these elaborate excel spreadsheets. I put on them what I need to do in a week and check them off. When I signed up to run Dopey in 2020 I started to try out Jeff Galloway鈥檚 (also a large runDisney supporter) way of running which involves walking and running in intervals. This reduces injury, which I have had a few scares with as I am bull legged and nobody thought I could run let alone run for as long as I have and makes running much easier. Learning to run this way was difficult but I would not run any other way now. I want to be 80 and still running, no matter how slow that may be. With his training there is two maintenance runs a week followed by a long run or two, depending on the race or challenge, on the weekends. I supplement one of the maintenance runs for an Echelon cycling class as the goal is keeping the heart rate up for x number of minutes and the cycling class reduces additional stress on my calf鈥檚. I do one 30-minute strength class with weights from FitPass a week along with Dani鈥檚 intervals and arms 30 min class on Wednesdays. I try to do 2-3 10 min core classes from Fitpass a week and take Jama鈥檚 60 min endurance cycling class on Saturday mornings with my long runs on Sundays. Below is my current workout routine for the Dumbo Double Dare Challenge. This will be the 5K, 10K and Half. I know rD does their 5K separate from the challenge but if I am at Disney, I am running everything I can.

I do listen to my body, and sometimes the weather is not helping me with my workouts, or I am truly too tired to get up, but I try to get in my three bikes a week along with my two to three runs and my strength and core classes. If I am not running, I am using a class from Echelon to help me be the best I can be. Oh, and for good measure, I have two Siberian Huskies (aka Husky Momma name) and I also walk them 4-6 miles a day on top of my training. They sit with me while I take my cycling classes and they watch for me when I run. They are my cheering squad through all of my workout journeys.

(green highlighted is workouts already done and orange is planned workouts leading up to the Dumbo weekend in Disneyland. Training schedule for running portion is taken from rD鈥檚 website with Jeff Galloway鈥檚 weekly run routine layout. I sub in cross training with Echelon and the runs to work with my schedule. Days of rest is usually a 10 min core class only, so I do not note that)

Question 5: What keeps you motivated to stay active?

When I first started my exercise journey it was very difficult. I know this sounds corny, but I kept having to tell myself to 鈥淛ust do it鈥�. In 2013 I was a single mother, with no outside support, of three kids ages 5, 8, and 10. I had to find a way to get moving. I desired to lose weight (once a size 14 and weighed in at 175lbs) and get back to myself. I could not walk up a flight of stairs without feeling winded and my knees screaming in pain to me. I woke up early, 4am early, to start my running journey. My friends who ran were skinny so I thought I could try it. I hated it. I had to prepare the day before and when my alarm went off, I had to not think, get up, and go, 鈥淛ust do it鈥�. I always felt better after and that is what I focused on. Six months into running I became addicted to it and the time of waking up so early. Fast forward to now, I still get up before the sun. I run under the night sky and the stars shining down on me in the still of the morning with the foxes, skunks and deer running past me. I always try to find a goal to work on. Having a reward of sorts to work towards makes getting motivated a lot easier. I still work out according to my schedule and what I am training for and no longer need to force myself to go. I do have my mornings sometimes, but it is not a struggle as it use to be.

Long story short, having a goal and routine always helps get me though my days. Then again, at this point, after 10 years, if I am not doing some sort of working out everyday my body screams at me with all the energy pulsing through me and I have to do something to get it out.

Question 6: What advice do you have for someone who is new to Echelon or working out?

For those whom are new to Echelon, do not be nervous or afraid to try. Make a schedule, create a goal and get on the bike and go. Your butt will hurt but after about two weeks you will get use to it. Try live classes as they are fun, and nobody is watching you. Try different instructors as there will be ones you like and ones you do not. Try Everything. Keep getting up and going on the bike, stretch and do yoga with FitPass, lift a few weights no matter how small they are. (I started out with 2 lbs and now up to 15-20 depending on the workout). Be the best version you can be as getting up and trying will only make you stronger. Do not let yourself talk you out of doing a class. You will never regret the workout, but you will regret not doing it. You are worth it, jump in, have fun and watch the best version of you come out because of it.

Are you tired of feeling out of shape and wanting to improve your overall fitness? Maybe you've always dreamed of completing a 5k race, but the thought of running even a mile seems daunting. Well, you're not alone. Many people struggle with getting started on their fitness journey and finding a program that works for them. That's where the Couch to 5k program comes in. In just 8 weeks, this program will take you from couch potato to 5k runner, no matter your current fitness level. So, lace up your sneakers and get ready to transform your body and your mindset with this beginner-friendly running program.

Embracing the Fitness Journey: Beginning with a Mindset Shift

Embarking on a fitness journey can be both exciting and intimidating. As a newbie, it's crucial to begin with a mindset shift. Instead of focusing solely on the physical changes you want to see, embrace the overall journey and the positive impact it will have on your mental and emotional well-being.

First and foremost, remind yourself that this journey is about progress, not perfection. Be kind to yourself and understand that it takes time to build strength and endurance. Set realistic goals and celebrate every milestone along the way. Whether it's running for an extra minute or completing your first full week of the program, every accomplishment is worth acknowledging.

It's also important to let go of any comparison or self-doubt. Remember that everyone's fitness journey is unique, and you are on your own path. Focus on your progress and celebrate your own personal victories. Surround yourself with positive and supportive people who can lift you up and cheer you on.

Lastly, cultivate a positive mindset by shifting your perspective. Instead of viewing exercise as a chore, reframe it as an opportunity for self-care and personal growth. See each workout as a chance to challenge yourself and push beyond your limits. Embrace the sweat, the soreness, and the exhaustion as signs of progress and growth.

The Basics of the Couch to 5k Program

If you're ready to lace up your sneakers and take on the Couch to 5k program, you're in for an exciting and transformative journey. This program is designed to gradually build your endurance and running ability, taking you from a sedentary lifestyle to running a full 5k in just 8 weeks.

So, what exactly is the Couch to 5k program? It's a beginner-friendly running program that incorporates a combination of walking and running intervals to gradually increase your fitness level. The program is structured into 3 workouts per week, with rest days in between to allow for recovery.

During each workout, you'll alternate between walking and running intervals, gradually increasing the amount of time spent running and decreasing the amount of time spent walking. The program starts with short intervals, such as 1 minute of running followed by 1.5 minutes of walking, and progresses to longer intervals, eventually leading to running a full 5k without any walking breaks.

The beauty of the Couch to 5k program is that it can be tailored to your current fitness level. Whether you're a complete beginner or someone who has some running experience but wants to improve, this program will meet you where you're at and help you progress at your own pace.

Your 8-Week Training Plan: Getting Off the Couch

Are you ready to take your first step towards becoming a 5k runner? Well, buckle up because the Couch to 5k program is about to transform you from a couch potato to a running machine in just 8 weeks. Get ready to lace up your sneakers and start your training plan.

During the first two weeks of the program, you'll start with a combination of walking and running intervals. You'll begin with just 1 minute of running followed by 1.5 minutes of walking. This gradual introduction to running will allow your body to adjust and build up endurance without overwhelming yourself.

As you progress through the program, the running intervals will gradually increase in duration while the walking intervals decrease. By week 4, you'll be running for 5 minutes at a time, and by week 6, you'll be running for a solid 20 minutes without any walking breaks.

But don't worry, this plan is designed to accommodate beginners and those who haven't been physically active in a while. It's okay to repeat weeks or take extra rest days if needed. The most important thing is to listen to your body and progress at a pace that feels comfortable for you.

Week 1 - Intervals: Run 1 minute + walk 1.5 minutes听
Week 2 - Intervals:听Run 1.5 minutes + walk 1 minute听
Week 3 - Intervals:听Run 3 minutes + walk听1 minute听
Week 4 -听Intervals:听Run 5 minutes + walk听1 minute听
Week 5 - Intervals:听Run 10 minutes + walk 3 minutes听
Week 6 - Run 20 minutes +听walk 5 minutes + run remaining听
Week 7 - Run 30 minutes + walk 5 minutes听+ run remaining听
Week 8 - Run full 5k

Proper Nutrition for Successful Transition into Running

Proper nutrition is a key component of a successful transition into running. As you embark on your Couch to 5k journey, it's important to fuel your body with the right nutrients to support your training and recovery. Here are some nutrition tips to keep in mind:

1. Hydration: Stay hydrated before, during, and after your runs. Water is essential for maintaining proper bodily functions and preventing dehydration. Aim to drink at least 8 glasses of water per day, and increase your intake on workout days.

2. Balanced meals: Focus on consuming a balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Carbohydrates provide the energy needed for running, while protein helps with muscle repair and recovery. Incorporate whole grains, lean meats, fish, fruits, vegetables, and healthy fats into your meals.

3. Pre-run fuel: Eat a light meal or snack about 1-2 hours before your run to provide your body with the necessary energy. Opt for easily digestible carbohydrates, such as a banana or a small bowl of oatmeal. Avoid heavy, greasy foods that may cause discomfort while running.

4. Post-run recovery: After your run, refuel your body with a combination of carbohydrates and protein to aid in muscle recovery. A balanced snack or meal, such as a smoothie with Greek yogurt and fruits, can help replenish energy stores and promote muscle repair.

5. Listen to your body: Pay attention to how your body reacts to different foods. Some individuals may benefit from certain dietary adjustments, such as increasing protein intake or reducing processed foods. Experiment with different foods to find what works best for you.

Tips for Injury Prevention for Newbies in Fitness

When you're starting a new fitness program, it's important to prioritize injury prevention. As a newbie in fitness, your body may not be accustomed to the physical demands of running, so it's crucial to take steps to protect yourself from potential injuries. Here are some tips to keep in mind:

1. Warm up and cool down: Before every run, make sure to spend a few minutes warming up your muscles with dynamic stretches and movements. This will increase blood flow and prepare your body for the activity. Similarly, after your run, take the time to cool down and stretch to prevent muscle stiffness and promote recovery.

2. Gradually increase intensity: As tempting as it may be to push yourself to the limit, it's important to gradually increase the intensity and duration of your runs. Overexerting yourself can lead to overuse injuries such as shin splints or stress fractures. Follow the Couch to 5k program's gradual progression and listen to your body's cues.

3. Listen to your body: Pay attention to any pain or discomfort during your runs. If something feels off, don't push through it. Instead, take a break, rest, and consult with a healthcare professional if needed. Ignoring pain can lead to more serious injuries and setbacks in your training.

4. Invest in proper running shoes: Having the right pair of running shoes is essential for injury prevention. Visit a specialty running store to get fitted for shoes that provide proper support and cushioning for your feet and running style. Ill-fitting shoes can cause a host of issues, including blisters, shin splints, and plantar fasciitis.

5. Cross-train and strengthen: Incorporating strength training exercises into your routine can help prevent injuries by strengthening the muscles that support your running. Focus on exercises that target your core, hips, glutes, and legs. Additionally, cross-training activities such as swimming or cycling can provide a break from running while still maintaining fitness.

Motivation and Progress Tracking: Maintaining the Momentum

Once you've started your Couch to 5k journey, it's important to stay motivated and keep track of your progress to maintain momentum and continue working towards your goal. Motivation plays a crucial role in any fitness program, and it's especially important when you're just starting out.

One way to stay motivated is by setting short-term and long-term goals. Short-term goals can be as simple as completing each week of the program or running a certain distance without stopping. Long-term goals can include finishing a 5k race or improving your overall running pace. Write down your goals and keep them somewhere visible as a constant reminder of what you're working towards.

Tracking your progress is another great way to stay motivated. Use a running app or a fitness tracker to record your workouts and monitor your improvement over time. Seeing how far you've come can be incredibly inspiring and keep you motivated to continue pushing yourself.

Another effective way to stay motivated is by finding a running buddy or joining a running group. Having someone to train with and hold you accountable can make the journey more enjoyable and help you stay committed. Plus, the support and camaraderie of a running community can be incredibly motivating.

Celebrate your accomplishments along the way. Whether it's running for a longer duration, completing a full week of the program, or reaching a new distance milestone, take the time to acknowledge and reward yourself for your hard work. Treat yourself to a new running gear or indulge in a small indulgence to celebrate your progress.

Lastly, remember to be patient and kind to yourself. There may be days when you don't feel motivated or when your progress feels slow. That's normal. Be gentle with yourself and remember that progress is progress, no matter how small. Embrace the journey and celebrate the fact that you're working towards becoming a 5k runner.

Essential Gears for a Successful 5K Run

Now that you've committed to the Couch to 5k program and started your training, it's time to make sure you have the essential gear for a successful 5k run. While you don't need to break the bank on expensive equipment, having the right gear can greatly enhance your comfort, performance, and overall running experience.

First and foremost, invest in a good pair of running shoes. Your shoes are the most important piece of gear when it comes to running. Look for shoes that provide adequate cushioning, support, and a proper fit for your feet. Visit a specialty running store to get fitted and find the perfect pair that meets your individual needs.

Next, consider investing in moisture-wicking clothing. This type of fabric helps to keep you dry by wicking away sweat from your skin, reducing the chance of chafing and discomfort. Look for shirts, shorts, and socks made from materials like polyester or nylon.

Another essential gear item is a supportive sports bra for women. Choose a bra that provides proper support and reduces bouncing during your run. This will help prevent discomfort and potential long-term damage to breast tissue.

Don't forget about accessories such as a comfortable running belt or armband to hold your phone, keys, and other essentials. Additionally, consider purchasing a foam roller or massage ball to aid in muscle recovery and prevent injuries.

Lastly, always prioritize safety by investing in reflective gear for running in low-light conditions. A reflective vest or light-up armband will make you more visible to drivers and ensure your safety while out on the road.

Crossing the Finish Line: What to Expect on your First 5k Run

Crossing the finish line of your first 5k is an incredible achievement. After weeks of hard work and dedication, the moment has finally arrived. So, what can you expect on your first 5k run?

First and foremost, expect a mix of emotions. You may feel nervous, excited, and proud all at once. It's completely normal to have butterflies in your stomach before the race begins. Embrace these feelings and remember that you have already come so far in your journey.

As you start the race, expect a surge of adrenaline and excitement. The atmosphere will be filled with energy as runners gather at the starting line. Take a deep breath, find your rhythm, and enjoy the experience. You've trained for this moment, and now it's time to put your hard work to the test.

During the race, expect to be surrounded by a diverse group of runners. Some will be sprinting ahead, while others will be taking a more leisurely pace. Remember that everyone is on their own journey, and it's important to focus on your own progress. Stay in your lane, maintain a steady pace, and trust in your training.

As you approach the finish line, expect a surge of motivation and determination. This is where all your hard work pays off. Dig deep, give it your all, and push through any fatigue. The cheers and support from the crowd will fuel your spirit and propel you forward.

And finally, as you cross that finish line, expect an overwhelming sense of accomplishment and pride. You did it! Take a moment to savor the moment, collect your medal, and celebrate your achievement. You've transformed from a couch potato to a 5k runner, and that is something to be incredibly proud of.

Building on Your Success: Life After Your First 5K

Congratulations! You've completed your first 5k race and crossed the finish line. What an incredible achievement! Now that you've accomplished this major milestone, you might be wondering, what's next? Well, the good news is that the possibilities are endless.

First and foremost, take a moment to bask in the glory of your accomplishment. You've worked hard, pushed yourself, and achieved something amazing. Give yourself a well-deserved pat on the back and celebrate your success.

Now that you've caught the running bug, why not set new goals for yourself? Maybe you want to improve your race time or tackle a longer distance, like a 10k or half marathon. Setting new goals will keep you motivated and give you something to strive for.

Consider joining a running club or finding a running buddy. Running with others can be incredibly motivating and provide a sense of camaraderie. Plus, it's a great way to meet like-minded people and build a support system.

Continue to track your progress and celebrate your victories along the way. Whether it's running a new personal best or completing a challenging training run, every milestone is worth acknowledging. Keep pushing yourself and keep setting new goals to keep the momentum going.

Lastly, remember to listen to your body and prioritize rest and recovery. Rest days are just as important as training days. Give your body the time it needs to heal and recharge, and you'll come back stronger and ready to tackle new challenges.

Are you preparing to run your first 5K race? Taking on a new challenge can be intimidating, but with the right training plan and preparation, it doesn't have to be. Instructor Sam is here to help you make sure you're ready to tackle your first 5K race and cross the finish line feeling confident and strong! Keep reading for Sam's top tips for training for a 5K and getting race ready.

1. Goal Setting for the Win: Set clear and realistic goals for your 5K. Whether it's to beat a personal record, run the whole distance without stopping, or simply have fun, having a target will keep you focused and motivated during training

2. Fuel Your Body Right: Prioritize proper nutrition and hydration leading up to the race. A balanced meal the night before, including carbohydrates, proteins, and healthy fats, will provide the energy you need to perform your best.

3. Gear Up Comfortably: Choose comfortable and suitable running shoes and clothing based on the weather and race location. Well-fitted gear can enhance your running experience and prevent discomfort during the event.

4. Training Buddies: Consider training with a friend or finding a running buddy with similar fitness levels and goals. Running together can make training enjoyable and provide mutual encouragement and support.

5. Warm-Up Like a Pro: Warm up before the race with dynamic stretches and light jogging to prepare your muscles and reduce the risk of injury during the run.

6. Embrace the Post-Race Cool Down: After completing the 5K, take time for a gentle cool-down routine that includes static stretches. This will aid in muscle recovery and reduce soreness.

With these tips, you'll be all set for a fantastic 5K. Lace up those running shoes, put on your game face, and get ready to rock the race!

We鈥檙e thrilled to share our new听winter schedule for our听Smart Treadmills听launch November 7. The consistency of our听winter听schedule allows members to plan their regular weekly workout routine.听

Our live class schedule is below, followed by听Echelon Stride听class types, so you are ready to run. We鈥檒l see you on the Leaderboard!听

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Echelon Stride听Winter Schedule听

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You can join the program on the Echelon Stride in freestyle mode or complete the program outdoors. The classes will focus on a variety of running performance techniques, including sprints, hill training, and intervals. In addition, the program includes rest days and strengthening classes like Yoga and Lower Body.听

Whether you are training for a race, eager to improve your running, or just looking for a new way to challenge yourself, these classes are the perfect complement to your fitness routine.

Classes are available to members in the Echelon Fit app. Check out the program sequences below. We鈥檒l see you on the Leaderboard!

5K Training Program Sequence听

To learn more about the Stride 5K training program, watch the听introductory video from Dani in the Echelon Fit app.

Week 1

Day 1:听Intervals 20 with Ryn

Day 2:听Sprints 30 with Ashley

Day 3:听Lower Body Strength 10 with Eden

Day 4: REST听

Day 5:听Endurance 20 with Dani

Day 6:听Slow Flow Yoga with Ryn听

Day 7: REST听

Week 2听

Day 1:听Hill Intervals 30 with Sam

Day 2:听Sprints 20 with Paige

Day 3:听Lower Body Strength 20 with Jaime

Day 4: REST

Day 5:听Endurance 30 with Nick

Day 6:听Core with Ryn

Day 7: REST听

Week 3

Day 1:听Intervals 30 with Nick

Day 2:听Sprints 30 with Ashley

Day 3:听Lower Body Strength with Jaime

Day 4: REST听

Day 5:听Endurance 45 with Dani

Day 6:听Slow Flow Yoga with Ryn

Day 7: REST听

Week 4

Day 1:听Hill Intervals 30 with Dani

Day 2:听Sprints 20 with Paige

Day 3:听Lower Body Strength with Eden

Day 4: REST听

Day 5:听Walk 20 with Ryn

Day 6: Training is complete! Try Running a 5K.

Once you鈥檝e completed the 5K training program, you may be ready for what鈥檚 next which Dani outlines for you听in the app!听

10K Training Program Sequence听

To learn more about the Stride 10K training program, watch the听introductory video from Dani in the Echelon Fit app.

Week 5

Day 1:听Intervals 30 with Jamie

Day 2:听Sprints 30 with Ryn

Day 3:听Walk 30 with Dani

Day 4: REST

Day 5:听Endurance 30 with Nick

Day 6:听Slow Flow Yoga with Ryn

Day 7: REST听

Week 6

Day 1:听Hill Intervals 30 with Sam

Day 2:听Endurance 30 with Nick

Day 3:听Sprints 20 with Paige

Day 4: REST

Day 5:听Hill Endurance 45 with Dani

Day 6:听Slow Flow Yoga with Ryn

Day 7: REST听

Week 7

Day 1:听Intervals 30 with Nick

Day 2:听Hill Sprints 30 with Ashley

Day 3:听Walk 30 with Ryn

Day 4: REST

Day 5:听Endurance 45 with Dani

Day 6:听Strength For Runners 30 with Sam

Day 7: REST

Week 8听

Day 1:听Interval 30 with Jamie

Day 2:听Sprints 20 with Ashley

Day 3:听Endurance 20 with Dani

Day 4: REST听

Day 5:听Walk 20 with Eden

Day 6:听 Training is complete! Try running a 10K.听

Once you鈥檝e completed the 10K program, you鈥檒l enjoy听a special video message听in the app from Dani.

鈥�

New to Echelon? The 5K and 10K training series are for听Echelon Stride treadmills听available on the Echelon Fit庐 app with the听Echelon Premier 91快活林. Join our community and experience the ultimate running and training experience from the comfort of home!

Our live class schedule is below, followed by听Echelon Stride class types, so you are ready to run. We鈥檒l see you on the Leaderboard!听

听

Echelon Stride Summer Schedule听

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听

Echelon Stride Class Types

Learn about our different class types to find the right workout for your routine!

Cool Down Runs
Let your heart rate slow down and recover during this quick cool down run.

Endurance Hills Runs
During Endurance Hills Runs you鈥檒l be running in longer intervals followed by recoveries to challenge your aerobic system. You will use incline to build strength and speed.

Endurance Runs
Endurance Runs have you running in longer intervals followed by recoveries. You will use your aerobic system to build stamina and improve your longer-running goals.

Hill Sprints
The focus of Hill Sprints is short bursts of high-intensity speeds followed by low-intensity recovery time on an incline. Designed to build strength and speed, these workouts are a sure way to leave you feeling invigorated and empowered.

Interval Runs
Interval Runs are broken into 60-second to 3-minute intervals of intermediate-intensity (sprints or running) followed by active recoveries (jog or walking). You will use your aerobic and anaerobic systems to build both power and endurance.

Pace Runs
Pace Runs are designed to have you steadily building your endurance by holding a set pace.

Race Runs
Race Runs allow you to go the distance and run a race with us by refining your pace to achieve your indoor and outdoor running goals.

Rhythm Runs
Rhythm runs are fun total body music-based classes that get your heart rate up while you run to the beat of the music at a steady, easy pace.

Running Basics
Learn how to perfect your arm drive, stride length, foot strike, and body position to prevent injuries and become a more efficient runner

Scenic Runs
Scenic Runs are self-guided classes where your screen displays a moving video of running in a particular location, instead of an instructor leading the class.

Sprint Runs
During Sprints, you鈥檒l engage in short bursts of high-intensity speeds followed by low-intensity recovery time. This workout will challenge your anaerobic system to improve agility and power

Stride Bootcamp
Stride bootcamp is a workout that has you on your treadmill for half the class, and strength training for the other half. It will give your metabolism a wake-up call and have you feeling invigorated throughout the entire day.

Stride Bootcamp Arms and Abs
This class is a high-impact arms- and abs-focused workout where you鈥檒l be on your Stride half the time, and strength training the other half. It will get your metabolism pumped up and ready to go the entire day

Stride Bootcamp Core
Stride Bootcamp Core is a core-focused, high-impact class that has you on your treadmill for half the workout and strength training the other half. This core workout will help increase your metabolism and keep you energized all day long.

Stride Bootcamp Glutes and Thighs
This workout is a high-impact glutes- and thighs-focused class half on your treadmill and half strength training. Bootcamp Glutes and Thighs is a great way to kick your metabolism into gear, and keep you ready to go, all day long.

Stride Bootcamp Total Body
Working out the entire body is the focus of Stride Bootcamp Total Body where you will be on your treadmill for half the time and strength training the other half. It will get your metabolism into gear and leave you feeling invigorated all day.

Walking
Walking is a low-impact class that will strengthen your entire body as you ascend inclines that challenge your cardiovascular fitness.

Warm Up Runs
Get your body ready to work out in a quick warm up run.

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Ready to Run?

Echelon Stride classes are available for听Echelon Premier Members through the Echelon Fit庐 app. Now is the perfect time to discover your new favorite way to ride!

Enjoy a series of 5- and 10-minute sample workouts that introduce you to our variety of running classes and instructors. You鈥檒l walk away from the challenge feeling motivated and ready to dive deeper into the Echelon experience.

Here is what you can expect:

Welcome Run 5 -听Dani

Welcome to Start Here. Through these classes, you will get a taste of the variety of runs that Stride has to offer.

Rhythm Run 10 - Ashley

Rhythm runs are fun total body music-based classes that get your heart rate up while you run to the beat of the music at a steady, easy pace.

Hill Sprints 10 - Sam

The focus of Hill Sprints is short bursts of high-intensity speeds followed by low-intensity recovery time on an incline. Designed to build strength and speed, these workouts are a sure way to leave you feeling invigorated and empowered.

Intervals 10 - Rick

Interval Runs are broken into 60-second to 3-minute intervals of intermediate-intensity (sprints or running) followed by active recoveries (jog or walking). You will use your aerobic and anaerobic systems to build both power and endurance.

Bootcamp 10 -听Dani

Stride bootcamp is a workout that has you on your treadmill for half the class, and strength training for the other half. It will give your metabolism a wake-up call and have you feeling invigorated throughout the entire day.

Endurance 10 - Jaime

Endurance Runs have you running in longer intervals followed by recoveries. You will use your aerobic system to build stamina and improve your longer-running goals.

Sprints 10 - Nick

During Sprints, you鈥檒l engage in short bursts of high-intensity speeds followed by low-intensity recovery time. This workout will challenge your anaerobic system to improve agility and power.

Walk 10 - Ryn

Walking is a low-impact class that will strengthen your entire body as you ascend inclines that challenge your cardiovascular fitness.

Once you鈥檝e found your favorite way to run, get to know our wide range of听Echelon Stride classes to keep your fitness routine exciting and challenging.听

Ready to become an Echelon member? Explore our听membership plans.

Below, we鈥檝e broken down the different models to help you decide which one best suits your running style and exercise needs.

Echelon Stride-s Auto-Fold Smart Treadmill

No setup required 鈥� the Echelon Stride-s is ready for you to start running in minutes. This auto-folding smart treadmill is easy to store and transport, and includes a 10鈥� HD touchscreen to stream any live or on-demand classes. Expert running instructors teach classes at every fitness level, from Walking and Rhythm Runs to Sprinting and Scenic Runs.

The Echelon Stride-s is easy to store and folds flat to just 10鈥� tall. This is the perfect option for anyone interested in a treadmill who doesn鈥檛 have floor space to share, or who doesn鈥檛 want to dedicate permanent space to workout equipment. Just watch it fold itself and tuck it away until your next run.听

The impact-absorbing running deck, steel frame, and brushless motor withstand wear and tear. Adjust speed up to 12 miles per hour, and choose from 12 different incline levels.

The Echelon Stride-s is available now听for preorder.听Learn more.

Echelon Stride-5s Smart Treadmill听

Look no further for a next-level running workout than the Echelon Stride-5s, now available for purchase! This is the perfect treadmill for dedicated runners who want to invest in an exceptional workout experience.听

The Echelon Stride-5s features an immersive 24鈥� touchscreen that swivels 90 degrees to make off-equipment workouts even more accessible. Enjoy live and on-demand treadmill classes with expert instructors and chart-topping licensed music for fully immersive training.听

The Echelon Stride-5s is available now! Learn more.听

听Echelon Stride-7s Commercial Smart Treadmill

The is perfectly suited for commercial use. Users can run with expert running instructors on the Duro50 cushioned suspension running deck with speeds up to 15.5 miles per hour and 16 incline levels. Real-time performance stats and live classes complete the high-end, immersive experience.

Users also have access to an extensive library of classes on the huge 32鈥� class HD touchscreen. Run live with inspiring instructors, find the perfect workout on-demand, or choose one of the scenic runs filmed all over the world.听

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Not in the mood for a run? Explore thousands of cross-training workouts like HIIT, Yoga, Kickboxing, Pilates, and more 鈥� available both live and on-demand.听听

The Echelon Stride-7s is available now听for commercial partners. .听

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Find Your Perfect Treadmill

Creating a workout space for a gym or apartment complex? Searching for immersive fitness technology that fits a small space? Interested in Echelon鈥檚 extensive class library? No matter your exercise style, there is an Echelon Stride to fit your needs.听

Each Stride model also has the ability to access all the benefits of an Echelon connected membership. There are programs for runners of all fitness levels, from听Intro to Running to race prep for a variety of distances. You can even take the experience outside for guided runs off the treadmill with our professional instructors.

Most importantly, when paired with Echelon Premier 91快活林 you鈥檒l gain access to the Echelon community. Find yourself inspired 鈥� and accomplished, as you work your way up the Leaderboard 鈥� as you move along with fellow members from all over the world.听

Interested in other types of connected fitness? Browse our听Connect Bikes, Row Machines, or Fitness Mirrors.

This post includes:

• Setting Up Your Echelon Stride
• Putting Away Your Echelon Stride
• Understanding the Echelon Stride Safety Features
• Getting to Know Your Echelon Stride
• Maintaining Proper Form on Your Echelon Stride听
• Connecting Your Treadmill听to the Echelon Fit App听

Setting Up Your Echelon Stride

1. Place your hands on the handlebars.听

Manually lift the handlebars up to the top of the treadmill.

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2. Pull the handlebars down.

You will hear them lock into place.

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3.听Adjust the console.

You will hear a clicking sound as you manually adjust the听console. Select your desired screen position.

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4. Pull the device holder up from behind the console.

The device holder is built in to the console. Grab the top of the device holder and lift up. Lower the听device听holder onto your smartphone or tablet to hold in place.

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5. Locate the power cord attached to your Echelon Stride.

Plug in the power cord at the front of the treadmill by the red Power switch.听Plug the other end of the cord into a power outlet.

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6. Flip the power switch on.

Find the red Power switch at the base of the front of your Echelon Stride and press the right side to the On position. The switch will light up when powered on.

7. Locate your safety key.

Insert the safety key into the front of the console. The safety key must be inserted for the treadmill to function and should be worn at all times during use. In the event you need to stop your Stride immediately, the safety clip will disengage and the treadmill will stop.

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Putting Away Your Echelon Stride

1. Secure the听device holder and console.

Fold the听device hook down, which is located at the top of the console, and push the听device holder into the console. Next, rotate the console down. Press the听console down until it is parallel with the floor.听

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2. Secure the handlebars.

Lightly press down on the handlebars and press the folding button on the underside of the handlebars to release them. Once the handlebars are unlocked, rotate them back against the uprights. Next, press down on the red pedal lever located on the lower-front, left-hand side of your treadmill. The handlebars will automatically fold down into place.

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3. Remove the safety key.

The safety key must be removed after each use so the treadmill is not accidentally powered on when not in use.

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Understanding the Echelon Stride Safety Features

1. Attach the safety clip.

Be sure to attach the safety clip, which is located on the opposite end of the lanyard attached to the safety key, to an article of clothing before you听use the treadmill.听

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2.听Quickly stop the treadmill.

Pull the safety lanyard to remove the safety key from the console if you need to stop the treadmill belt immediately.听

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3. Store the safety clip and key.

When the Echelon Stride is not in use, remove the safety key and store it in a secure location.听

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4. Secure the Echelon Stride.

When storing the treadmill in an upright position, ensure that the treadmill is secured to a wall with the enclosed safety strap. Use the provided anchors and screws to install the safety straps to the wall. For concrete walls, drill two 0.315" (8mm) pilot holes with 1.6" (40mm) depth, 32" (81cm) apart, and 47.2" (120 cm) above the floor. For wood walls, locate two wall studs 32" (81cm) apart, and drill appropriate pilot holes. Drive screws into pilot holes without anchors.听听听

Getting to Know Your Echelon Stride

1. Review the eight pre-program icons on your console.

You will see program icons P1 through P8, which are displayed below the stats. These are eight pre-programmed workouts that vary incline and speed. To select a program,听tap the button labeled "PROG" above the green听"START" button. It will automatically select P1.听Tap听the "PROG" button until the desired program is displayed on the console screen. Tap the green "START" button to begin your workout.

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2. Locate the Quick Incline icons.

The Quick Incline options are located on the left-hand side of the display screen. You can choose from level 3, 6, or 9.听Simply tap the听3, 6 or 9听to select your desired incline level.

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3. Locate the Quick Speed icons on the display screen.

The Quick Speed options are located on the right-hand side of the display screen. As with the Quick Incline icons, you will see your choices are level 3, 6, or 9.听Simply tap the听3, 6 or 9听to select your desired speed.

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5. Locating the Quick Incline and Quick Speed听buttons on your handlebars.

There are听additional speed and incline听buttons located on your handlebars. You can use these buttons to increase or decrease your speed or incline by one level.听

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6. Locating the heart rate monitors.

Your heart rate monitors are located below the speed and incline buttons on the handlebars. Place your palms directly on the monitors to show your pulse on the screen.

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Maintaining Proper Form on Your Echelon Stride

1. Observe your feet. Align your feet under your hips and make sure your toes are pointing forward, not outward.

2. Focus on your core. Make certain your core is engaged.

3. Notice your stance. Relax your shoulders and lengthen your spine.

4. Assess your eyes. Try to avoid looking down.

5. Note your arms. Bend your elbows at a 90-degree angle.

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Connecting Your Stride to the Echelon Fit App听

1. Connecting to the Echelon Fit App. To connect, simply select a class from the Fit app and tap 鈥淧lay.鈥� Next, tap the red bar located at the top of the Echelon Fit app display screen, select 鈥淪tride,鈥� then push the鈥� Start鈥� button located at the base of the console. You鈥檒l hear a three-second countdown, then your belt will begin to move slowly.

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2. Using the Quick Options. Your Quick Options are still available during your class. Simply听tap the appropriate level (3, 6, or 9) and your speed or incline will increase or decrease by to the selected level. You can also use the speed and incline buttons on the handlebars to increase or decrease your speed or incline by one level.听

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3. Note. If your tablet is already connected to the Echelon Fit app, simply select a class from the screen, tap 鈥淧lay,鈥� and your belt will automatically start. Your stats will appear in the center of the screen during your workout.

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Following these guidelines and instructions will help ensue you鈥檒l have the safest, most effective workouts on your Echelon Stride. Refer to this important information as often as needed and remember that as a valued member of the Echelon community, we鈥檒l stay connected on every step of your exercise journey.听

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When you want to gear up or slow down, try鈥�

Warm Up Runs

Get your body ready to work out in a quick Warm Up Run.

Cool Down Runs

Let your heart rate slow down and recover during this quick Cool Down Run.

When you want to start out slower, try鈥�

Walking

Walking is a low-impact class that will strengthen your entire body as you ascend inclines that challenge your cardiovascular fitness.

When you are new to running, try鈥�

Basic Runs

Basic Runs will show you how to perfect your arm drive, stride length, foot strike, and body position to prevent injuries and become a more efficient runner.

When you are looking for a music-driven workout, try鈥�

Rhythm Runs

Rhythm Runs are fun total body music-based classes that get your heart rate up while you run to the beat of the music at a steady, easy pace.

When you鈥檙e looking for variety, try鈥�

Stride Bootcamp

Stride Bootcamp is a workout that has you on your Stride for half the class, and strength training for the other half. It will give your metabolism a wake-up call and have you feeling invigorated throughout the entire day.

Stride Bootcamp Total Body

Working out the entire body is the focus of Stride Bootcamp Total Body where you will be on your Stride for half the time and strength training the other half. It will get your metabolism into gear and leave you feeling invigorated all day.

When you are looking to target specific muscle groups, try鈥�

Stride Bootcamp Arms and Abs

This class is a high-impact arms- and abs-focused workout where you鈥檒l be on your Stride half the time, and strength training the other half. It will get your metabolism pumped up and ready to go the entire day.

Stride Bootcamp Core

Stride Bootcamp Core is a core-focused, high-impact class that has you on your Stride for half the workout and strength training the other half. This core workout will help increase your metabolism and keep you energized all day long.

Stride Bootcamp Glutes and Thighs

This workout is a high-impact glutes- and thighs-focused class half on your Stride and half strength training. Bootcamp Glutes and Thighs is a great way to kick your metabolism into gear and keep you ready to go, all day long.

When you want to run in short bursts of speed, try鈥�

Sprint Runs

During Sprint Runs, you鈥檒l engage in short bursts of high-intensity speeds followed by low-intensity recovery time. This workout will challenge your anaerobic system to improve agility and power.

Sprint Hills

The focus of Sprint Hills is short bursts of high-intensity speeds followed by low-intensity recovery time on an incline. Designed to build strength and speed, these workouts are a sure way to leave you feeling invigorated and empowered.

Interval Runs

Interval Runs are broken into 60-second to 3-minute intervals of intermediate-intensity (sprints or running) followed by active recoveries (jog or walking). You will use your aerobic and anaerobic systems to build both power and endurance.

When you want to increase speed and stamina, try鈥�

Race Runs

Race Runs allow you to go the distance and run a race with us by refining your pace to achieve your indoor and outdoor running goals.

Endurance Runs

Endurance Runs have you running in longer intervals followed by recoveries. You will use your aerobic system to build stamina and improve your longer-running goals.

Endurance Hills Runs

During Endurance Hills Runs you鈥檒l be running in longer intervals followed by recoveries to challenge your aerobic system. You will use incline to build strength and speed.

When you are looking for a self-guided workout, try鈥�

Scenic Runs

Scenic Runs are self-guided classes where your screen displays a moving video of running in a particular location, instead of an instructor leading the class.

Try a new Echelon Stride class today!

From beginner to expert racer, we have an Echelon Stride class for every athlete. Head over to the Run section of the Echelon Fit app and try a class that could become your new favorite workout!

New to Echelon? Our Echelon Stride classes are available with the Echelon听Premier 91快活林. Join our community and discover how Echelon Stride classes can liven up your workout routine.