Make the 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 some time for self-care is healthy, especially if you spend weeks training for a big race. But cold temps and inclement weather can also become an excuse to ditch your dedication to a running routine. You don’t have to do it though. After all, treadmills exist.

While “dreadmill” often gets a bad rap for being boring, we’re here to tell you that stationary runs don’t have to be boring. You just have to know how to make the most of them. Luckily for us, Peloton Run coach Hannah Frankson is here to share her top tips for running indoors but feeling inadequate.

Keep an inspirational playlist

It’s not just a myth that music inspires—there’s actually science to back it up. In a study on the effects of music on athletic performance, researchers found that “music can facilitate high-level performance.” Although the research focused on broad jumps, Frankson says music enhances the running experience — whether it’s on a treadmill or not.

“Keep a pre-made playlist of your favorite tracks; explore different tempos, different genres and different decades to keep yourself on your toes,” says Frankson.

Need a playlist recommendation? Ally Bennett’s “Treadmill Strut” playlist has gone viral thanks to a TikToker’s genius workout. Start by finding your speed then add .1 mph each time you change songs. In every Treadmill Strut TikTok she posts, she urges followers not to randomly listen to her playlists, as they’re carefully curated with increasing workout speeds.

Play with interval length

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

Have a clear goal

When you’re jogging on the treadmill, don’t do it aimlessly. Have a distance or speed in mind. “Think about where running on the treadmill fits into your overall goals,” says Frankson. Maybe you want to work on your adhesive strength, 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 other people

Fitness tracking app Strava Recently it was known, last January Runners who recorded group activities completed 78 percent more active time than those who ran alone. Working with others can be a huge motivator.

Even if you’re running from the comfort of your own home, modern treadmills—like the Peloton Tread Ultimate ($3,420) and the NordicTrack Commercial 2450 ($2,599)—are packed with features to make it feel like you’re not running alone. . “The Peloton app has thousands of on-demand classes that allow you to interact with other members and keep up with a global community while following an instructor on screen,” Frankson said.

And if you don’t have your own treadmill, you can hit the gym alongside your bestie. One of the best parts of the machine is that you don’t need to hit the same speed to stick together.

The point is: running on a treadmill is as boring as you make it. But if it’s not for you, don’t sweat it. “There are many other ways to get your cardiovascular fitness, and if you don’t enjoy running on the treadmill, you don’t have to,” says Frankson. Zumba, anyone?

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