5 Treadmill Workouts to Make Indoor Running Suck Less

Do you think treadmill workouts are more like “dreadmill” workouts?

You’re not alone.

The mere thought of running on a treadmill sends runners into snot-inducing tears on the regular.

But…it doesn’t have to be that way!

Here are 5 (dare I say fun?) treadmill workouts to kill boredom (and frankly, make running inside suck less).

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First Off, Why is the Treadmill Beneficial?

The treadmill may not be our first choice but let’s admit that it offers some awesome benefits, like:

• Ability to Still Run in Bad Weather – Is it pouring out? Snowing? 110 degrees? With a treadmill, you can still get your run in, instead of skipping it altogether.
• Run When it’s Dark/Unsafe Outside – We’re busy, and sometimes we fit our runs in whenever possible. Is it 10pm and too dark to safely run outside? Are you travelling and unsure if it’s safe to run outside (in darkness or otherwise)? Hop on the treadmill instead.
• Excellent Pacing – Set your pace and forget about it! Mindless pacing is a good thing sometimes, especially if you need to maintain a certain speed and find that difficult to do outside.
• Flexibility for Distance – Unlike some outdoor routes (especially out and back ones), your distance can be totally flexible on a treadmill. 2 miles? 4 miles? Feeling good and want to extend to 6 miles? BOOM. Easy. Done and done.
• Awesome HIIT tool – High intensity interval training is great for runners (and non-runners too). Treadmill workouts (like some of the ones below!) allow you to easily increase and decrease speed without guessing, and increase/decrease incline too. So scorch some calories and build your endurance at the same time with the ole’ treadmill.

So there’s no denying the treadmill has it’s benefits.

 

Ok, Then Why Hate the Treadmill? Is There a Downside to Treadmill Workouts?

It isn’t called the “dreadmill” for no reason.

Yes, there are some downsides to treadmill workouts, like:

• You Get Bored – Scenery doesn’t change when you’re on a treadmill. Wherever you are is where you stay, and that can get very boring. (Pro tip: watch TV or listen to an audio book or podcast to eliminate boredom!)
• Requires Form Adjustments – Some runners experience altered gaits when running on a treadmill. Plus, the fact that there’s a belt already moving underneath you means you exert less energy (compared to the same pace) than outside.
• It Doesn’t Go Downhill – I’d never thought of this before until reading 10 Pro’s and Cons of Treadmill Running, but it’s a valid point. You can run on a flat surface or on an incline but (most) treadmills can’t simulate a downhill decline.

Nothing is perfect.

But if you’re like me and are training for a race…bad weather isn’t an excuse to miss runs, especially long runs and speed work sessions.

So seriously consider integrating one of these 5 fun treadmill workouts into your weekly routine!

 

Treadmill Workouts for Beginners

Are you new to running? Or coming back to it after taking a break?

Then start with these treadmill workouts for beginners and ease yourself into it (while still getting a good workout).

 

#1: Walk & Stride – aka the “Get Back on Track” Treadmill Workout

This sequence integrates walking and “striding”, along with some inclines, but nothing too intense.

It’s perfect for a beginner treadmill workout and is super flexible in terms of intensity (ranges give you a choice).

 

#2: The Quickie: For People Short on Time

Don’t have a lot of time? Do this quick 20-minute treadmill workout to ramp up your heart rate and sneak your exercise in.

Once you’ve gotten some practice in with these beginner treadmill workouts, feel free to move onto these more advanced ones, up next.

 

Treadmill Workouts for Intermediate Runners

Maybe you’ve used a treadmill for a while, and have a decent fitness level, but want to mix it up. Challenge yourself. Find something new.

We’ve got you covered.

 

#3 Boredom, Be Gone! – The Treadmill Workout for Antsy Runners

You can’t possibly get bored with this treadmill workout because it changes so often (and has a rad max incline your glutes will love).

 

#4: Faster than Lightening Workout – To Gain Speed & Run Faster

10 minute intervals that slowly get faster, with 3 minute recovery periods in between.

If you don’t know your half marathon/10K/5K paces, approach the speed intervals as: fast, faster, fastest in whatever incremental paces you feel comfortable doing.

Related: How to Run Faster in 30 Days or Less

 

 

What’s the Best Treadmill for My Home?

Great question, I asked the same thing when buying a treadmill for my new home.

Researching can get overwhelming, but now I save $600/year (not paying for a gym) because I got an awesome treadmill.

Before buying, I read tons of reviews, tested them out in stores, compared prices, and got recommendations from fellow runners.

Ultimately, I chose the Lifespan TR1200i, which is a foldable treadmill that’s the perfect size for my basement.

And it’s around $999 (prices fluctuate) with free shipping.

$999-ish might sound like a lot, but compared to MANY other brands and models, it’s inexpensive.

My justification: I end up saving money. 

A gym membership near me costs about $50 per month. By not needing the membership, I “paid off” the treadmill in 1.5 years. Plus, a treadmill at home gives me motivation to do treadmill workouts on days when I might not have otherwise gone to the gym.

Now I save $600/year by not needing a gym membership to run inside during cold or generally crappy weather.

PLUS, I set up a TV in front of it and binge on Netflix while running. It’s fabulous. I highly recommend it to everyone.

The downside: you may run out of Netflix shows to watch because you’ll enjoy running on this quiet machine so much.

 

What Other Indoor Workouts Can I Do?

Not feeling the treadmill today?

No problem.

Get a workout in anyway with one of these indoor exercise options:

•  Strength Training for Runners – here’s 8 easy moves
  • Adding strength training to your weekly routine will actually help you run faster too, you’d be surprised!
• Yoga for Runners – 12 poses for beginners to stretch and strengthen your muscles
• Foam Rolling for Runners – need a break from intense workouts? Foam roll instead!
  • Foam rolling aides in muscle recovery and is absolutely worth adding to your routine too

What are you favorite treadmill workouts or indoor exercises? Tell us in the comments!

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