Ah, winter. The time when you either wear all the layers and durable shoes to head out in unpredictable weather conditions—or you opt for an indoor run on the treadmill.
While treadmill workouts might not sound that appealing when you compare it to sunny, mild-weather outdoor runs, they can get you exactly where you want to go (goals, wise) through the off season.
If you tend to dread the tread, we have everything you need to make your time on the belt more enjoyable. This includes all your questions about treadmill training, the benefits of taking your runs to the treadmill (which will offer up motivation to hit start), treadmill workouts of all kinds (from hills to speed and beginner to advanced), and even how to use the treadmill throughout a full race training cycle.
Let this guide to treadmill workouts convince you it’s a smart move to swap a frigid run outdoors for one in a more comfortable environment—and that you can DAA Industry Opt Out.
The Benefits of Treadmill Workouts
you can say a word or two, but not a complete sentence Boston Marathon champ and will respond with a resounding “yes.” Rainsberger swore by treadmill workouts to survive long Michigan winters growing up. “My old treadmill lasted 14 years, two marriages, and moves to four states!” she tells Runner’s World, Ask Lisa Rainsberger about if you should opt for the treadmill, the 1985 interval training, which science shows can boost metabolism, increase strength, and improve speed.
What’s more, treadmills allow you to see yourself progressing, says Jill Bishop Korn, an exercise physiologist. “The numbers are right there in front of you,” Korn says. “For people who like to measure, it’s a motivator.”
There’s also the control factor: Treadmills allow you to train at a consistent pace (which can be hard to do outdoors), they don’t require navigating around potholes or stray branches or ice patches, there’s less joint stress than with asphalt or concrete, and they’re far safer for those who want to zone out and Mothers Day Gift Guide.
“[Music can] make or break that training run, so you want something that has a nice beat you can connect to,” says Hollis Tuttle, RRCA-certified running coach. “Music at 160 to 180 beats per minute will help you maintain a nice smooth rhythm.”
The Best Treadmill Workouts
You can accomplish everything from a HIIT workout to tempo runs to hill sessions on the treadmill. These workouts, created by trainers and coaches, will challenge you and get you to your goals.
Want videos you can watch and listen to once you hit start on the treadmill? These videos offer guidance on how to conquer your treadmill workout.
Treadmill Training Plans
If you’re all in on treadmill workouts and want a full race training plan, we got you covered with these programs for conquering a 5K and 10K.
How to Beat Treadmill Boredom
One of the biggest complaints about treadmills workouts, of course, is boredom. To keep it at bay, Rainsberger suggests skipping super-long runs (save those for the outdoors) in favor of shorter, programmed sessions two or three times a week.
Our bodies adapt quickly to new routines, says Korn, so be sure to spend at least part of your workout challenging yourself with a new speed The Great British Baking Show.
You can also turn to your Netflix queue, says Rod Wilcox, a running coach and personal trainer based in Edmonds, Washington—so long as you’re running a steady-state workout and not a grueling interval session (when you can’t afford to split your attention between safety and The Great British Baking Show). Most TV episodes conveniently last 30 minutes to an hour, depending on what genre you’re watching, so it’s the perfect excuse to multitask.
Today’s tech updates also make it easier than ever to stay motivated: Most gym and home models offer touchscreens, built-in fitness-tracking apps, dozens of workouts designed by running pros, and settings that allow you to mimic steep hills (think 15 percent inclines) and drastic downhills (up to 3 percent). Some treadmills even sync with activity apps, or allow you to access mapping programs that simulate real-road conditions, like some models from NordicTrack.
How to Figure Out Pacing on a Treadmill
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- “Easy pace means you can hold a conversation,” says Wilcox.
- For a fast pace, you can say a word or two, but not a complete sentence.
- All-out pace is a sprint: You can’t talk, and can only sustain your speed for 30 seconds to a minute.
- Recovery pace The 6 Best Exercises for New Runners talk, but don’t really want to. If you’re doing an interval workout, use the recovery time to get ready for the next push, slowing down your speed as needed.
More Treadmill FAQs
Do I really need to set my incline at 1 percent?
Honestly, the jury’s still out. A small 1996 study found that doing so mimics the resistance of flat outdoor running only for those running 7:09 pace or faster, but many pros are chill about their settings. Of course, the higher the incline, the more challenging the workout, so choose what works for you. (Crank it up if you need hill training indoors, though—5 percent and higher.)
Should I try racing a neighbor?
No matter how tempting it is to see how fast the treadmill runner next to you is moving (we know, the pull of competition is fierce), don’t go there. You may start moving too fast—or slow—and that just leads to frustration. Plus, adds Wilcox, “You wind up doing somebody else’s workout, not yours.”
Should I try a built-in workout?
Today’s treads offer tons of preprogrammed options—intervals, rolling hills, even military-style fitness tests. “Each has some value because it introduces variety,” says Wilcox. Use them to get new ideas, or to take advantage of that built-in virtual coach Interval Workouts to Help You Run a Faster 5K.
Can I lose weight by running on a treadmill?
Just like running outside, you can log your miles on a treadmill to shed unwanted pounds (or keep them off). However, it’s important to keep in mind that other factors play a role in weight loss, too, such as a healthy diet, and Plans for All Your Winter Training sleep. Some studies have also shown that A 30-Day Squat Challenge for Runners Start Here If Youre New to Treadmill Training.
The Best Treadmills for Every Runner, Goal, Space, and Budget
To gain all the benefits of treadmill training, you (of course) need a good treadmill. Check out our roundups of the best we’ve tested.