Running, Health, Fitness, Wellness

How Not to Dread the Treadmill

By: SweatNET


How to Not Dread the Treadmill


By: Megan Conner, personal trainer and running coach


We’ve all done it… it’s really cold or really hot outside, so you have the best intention to get a workout in and you head to the gym.  You need to get some miles in so you pop on the treadmill.  You push the speed up to a 3.5 and take a little walk for a few minutes.  “Okay it’s time to run…”  So you push the speed up a little more.  After a few minutes of jogging repetitively and looking around at all of the people lifting weights or on other cardio machines, you’re over it.


Who has done that?  ME.  (We all raise our hands.)  I’ve come up with a few tips to help you not get stuck in a rut on the dreaded treadmill.  Just make sure to set it at a 1% incline when running on a treadmill to give yourself some semblance of being outside.


Make a playlist.  Prep for your treadmill run by making a running playlist of your favorite running songs.  If you want something different – google some favorite running playlists out there.


Listen to a podcast.  Our favorite local running podcast is Running the 615 hosted by Drew Jones!  Check out for a big dose of inspiration and awesome.  Search for a subject that inspires you and that will help you glide through your workout.


Watch a Movie or TV!  (if your treadmill comes equipped with this).  Bring headphones and watch a movie or a favorite TV show. Finding a documentary on running or a sport you love will totally get you amped and keep you inspired while you run.  Seeing other people do extreme sports and push their bodies to the limit is such an inspiration and extra push when you need it.  Just think – if some guy can climb Everest or surf a massive wave – you can finish this treadmill run.


Try an interval run.  Sometimes all you need is a quick 20-30 minutes of cardio and doing a walk/run or run/jog/sprint program can be all you need. I’ve included 2, 30 minute workouts for you try below the next time you’re on the ‘mill. Having a plan to follow always helps keep you focused rather than just popping on the treadmill and pushing buttons.


Use visualization.  If you’re training for something specific, I always talk about visualization.  A lot of the top runners use this method when racing, but it can be helpful in training as well.  Visualize yourself finishing, getting the medal, posting on socials and sharing your story.  Think about physically crossing the finish line, reaching your goal and having all of the training pay off.  As corny as it sounds, this is something that many of the elite athletes use, so you can use it too!


Think positive.  Running is more mental than anything. I always say – it’s a privilege, so even when you want to give up – remind yourself of that.  Think about why you started.  Whether you just need to get a workout in or you’re training for the Boston marathon there’s always a WHY.  Going back to that always works. If you start a treadmill run by dreading it you’ve already set yourself back, so flip the switch from negative to positive and get it done.


As long as you are on the right training program and know your limits, paces and where you should be comfortably running – you’re good to go.  Just remember – miles are miles are miles – no matter how you get there they all equal out to the same.  Whether it’s on a treadmill or outside, you’re still putting the work in, and at the end of the day – that is what matters.


Try these 30 minute interval runs if you need to put some pep in your step!




 

INTERVAL RUN 1


Do this at a 1%-1.5% incline unless otherwise specified:


5 min warm up – super easy pace


HELL RUN – 6 min/6mph/6 incline (if you want to get crazy do a 6.6 incline or speed)


2 min recovery


3 hard run (2-3 points above your jog)


2 min recovery


2 min hard run


1 min recovery


1 min sprint


2 min recovery


3 min 3% incline 1 point higher than your jog


2 min 2% incline 2 points higher than your jog


1 min 1% incline sprint


1 min recovery


5 min cool down jog


INTERVAL RUN 2


5 min warmup jog


2 min 12-14% incline – walk – but HARD WALK and don’t run – make it hurt!


3 min 1 point higher than your jog


1 min add 3%


1 min jog


2 min 2 points higher than your jog


1 min add 2%


1 min recovery


30 sprint/30 walk


30 sprint/30 walk


30 sprint/30 walk


30 sprint/30 walk


30 sprint/30 walk


1 min recovery


1 min jog


1 min +1 point up from jog


1 min +2 points from jog


1 min +3 points from jog


1 min +2 points from jog


1 min +1 point from jog


2 min jog easy cool down



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