Running on the treadmill can seem like a punishment, but it doesn’t have to with the right workout, entertainment, and mindset.

(Photo by iStock.com/Drazen Zigic)

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If you’re like me, running on the treadmill can feel like a chore — a punishment even. Why run inside on a rotating belt when I could be outside running my favorite routes with fresh air filling my lungs?

I’ll choose an outdoor run anytime I can, but sometimes, running outside just isn’t possible (or wise). I’m sure you’ve been there. Perhaps an indoor run is the only good option due to travel plans, weather conditions, or air quality. Maybe it’s for safety reasons based on your schedule and the time of day you’re able to get in your run.

Whatever your reason for reluctantly turning to the treadmill, here are a few ways to make it more enjoyable.

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Choose a motivating workout.

For many of us, running on the treadmill gets boring quickly. Instead of maintaining a steady pace for your treadmill run, consider adding speed and incline variation.

If you’re following a training plan, this may mean reordering your week’s schedule so that your treadmill run coincides with a workout day instead of an easy run or long run.

Here are a few treadmill running workouts to consider:

Intervals: Interval workouts are great to do on a treadmill! Start with an easy warm-up, as you normally would. Instead of relying on your watch for your interval sets, you have the treadmill’s dashboard right in front of you — some dashboards even have an oval distance measurement representing one loop around a track (400 meters).

Speed up the pace to start an interval set. Keep an eye on the time or distance. Then slow down the pace when you’re in your rest segment.

One of my favorite treadmill interval workouts is 4×800 — bump up the pace for a fast half-mile (800 meters), then slow it down to a jog for a quarter-mile (400 meters). Repeat this for a total of four sets. Add a 1-mile warm up and 1-mile cool down, and you’re at 5 miles.

The treadmill offers a controlled environment for these workouts. You’re not battling a headwind, and especially if you run your interval workouts on the road instead of a track, you won’t have hills or curves to navigate.

Progression: A progression run begins slower and ends faster. These workouts are easy to control on a treadmill since the speed is increased on your terms and maintained without the conscious effort needed when running outdoors.

Start your run at your typical easy pace, then increase your speed incrementally throughout your workout. I prefer to increase my pace every half mile. So, I might start a 3-mile run at a 10-minute pace and finish around an 8-minute pace.

This is a great workout to avoid boredom, as you’re periodically engaging your legs in adjusting to a new, faster pace.

Hills: On a treadmill, you control the hill’s incline and distance. Especially if you live in an area without many hills, a treadmill might be the preferred option for this type of workout. And it certainly won’t leave you feeling bored!

If you’re doing hill repeats, increase the incline percentage for each hill, and decrease it during your rest segment. You may also want to run a hill that gets steeper over time or add hills into your run that vary in length. Many treadmills also have hill workout options if you’re OK with going with the flow.

More on speed workouts for runners.

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Find the right entertainment.

When I’m outside, I don’t run with music. I want to hear what’s going on around me, and it’s also a time for me to process my thoughts. When I’m on the treadmill, however, music is a must.

Find the entertainment that keeps you moving and motivated. This is key to enjoying your time on the treadmill. For me, it’s high-tempo music that pumps me up. If you’re doing an interval workout, that’s the music I’d recommend.

Some runners also listen to audiobooks or podcasts and even watch episodes of shows while running on the treadmill. These options are great if you’re doing your easy runs or long runs. Set the treadmill to the pace you need, tune in, and the time will fly by much faster than staring at the gym wall. If your long run is the only time you have to catch up on your favorite show, you might even feel excited about hopping on the treadmill!

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Appreciate the option when there’s no other option.

Finally, learning to love the treadmill is all about your mindset.

If you’re running on the treadmill to avoid icy conditions or smoky skies, appreciate the treadmill for the tool that it is. It’s allowing you to continue to exercise and stay on track with your training plan.

When I lived in Middle Georgia, I developed a rash when I ran during the summer months. The mix of heat, high humidity, and local allergens just didn’t agree with my immune system. This happened all three summers I lived there, and it caused me so much anxiety and frustration. I hated not being able to run!

The third summer, I immediately joined a gym. Going to the gym to run on the treadmill became my reprieve. I could keep running through the summer months — comfortably. I popped in my earbuds, turned up my high-tempo music, and ran progression runs and speed workouts. On an easy run day, I’d listen to my favorite podcasts. I began to LOVE the treadmill.

The treadmill allows us to keep running when running outside isn’t a good option. Choose the right workout and entertainment, and view the treadmill as your friend.

How to shift your mindset to focus on your running gains.

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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