Make Treadmill Less Boring With These 4 Tips

For many runners, winter can be a welcome break from the hustle and bustle of the warmer months of the year. Taking time to take care of yourself is healthy, especially if you’ve spent weeks training hard for a big race. But cold temperatures and nasty weather can also become excuses for you to give up your dedication to your running routine. You don’t have to leave it though. After all, treadmills exist.

Although “milling” is often thought of as boring, we are here to tell you that running in place doesn’t have to be miserable. You just need to know how to get the most out of them. Luckily for us, Peloton running coach Hannah Frankson is here to share her top tips for making indoor running a breeze.

Put on a motivational playlist

It’s not just a myth that music motivates, but there’s real science to back it up. In a study on the impact of music on athletic performance, researchers found that “music can facilitate high performance.” While the study focused on the wide jump, Frankson says that music enhances the running experience — whether on the treadmill or not.

“Have a pre-prepared playlist of your favorite tracks; explore different tempos, different genres, and different decades to stay in control,” says Frankson.

Need playlist recommendations? Allie Bennett’s “Treadmill Strut” playlist has gone viral thanks to TikToker’s genius workout. Start by finding your speed, then add 0.1 mph each time the song changes. In every TikTok running workout she posts, she urges her followers not to randomly listen to her playlists, as they are carefully curated to accommodate the increasing pace of workouts. get a raise.

Play with interval length

Even if you’re training for a marathon or a half-marathon, you don’t always have to run miles non-stop. “Instead of running at a fixed pace for long periods of time, break up your runs into intervals,” says Frankson. “You can do five three-minute intervals, with a one-minute walk in between, or three five-minute intervals with two minutes of recovery in between.” The point is, the possibilities are endless—and you’ll feel less bored as you keep changing the tempo.

Have a clear goal

When you’re jumping on the treadmill, don’t do so aimlessly. Have a distance or speed in mind. “Think about where running on a treadmill aligns with your overall goals,” says Frankson. Maybe you’re looking to strengthen your glutes, so you increase the incline. Or maybe you want to challenge yourself to see how long you can hold the 8-minute pace. Make the machine work for you.

Run alongside others

fitness tracking app Strava recently reported that, last January, Runners who recorded group activities completed their time 78% more actively than those who ran alone. Working with others can be a huge motivator.

Even if you’re jogging in the comfort of your own home, modern treadmills—like the Peloton Tread Ultimate ($3,420) and NordicTrack Commercial 2450 ($2,599)—have enough content to keep you from feeling like running alone. “The Peloton app has thousands of on-demand classes that allow you to interact with other members and run with the global community while following your instructor on screen,” says Frankson.

And if you don’t have your own treadmill, you can go to the gym with your best friend. One of the best parts about the machine is that you don’t even have to go through the same steps to stick it together.

The point is: Running on a treadmill is only boring when you do it. But if it’s not for you, don’t sweat it. “There are plenty of other ways to do cardio, and if you don’t like running on the treadmill, you don’t have to,” says Frankson. Zumba, anyone?

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