Using a treadmill for training isn’t a replacement for outside runs but it can be a supplement for your workouts. Experienced runners can do much of their workouts on a treadmill for their training. Runners often complain about the monotony of running on a treadmill. It’s more exciting and energizing to run in the fresh air. Using a treadmill, however, doesn’t need to be boring. There are ways to vary your treadmill routines that can keep you fresh and engaged.

Convenience and control are the two biggest reasons why runners use treadmills. Some experienced runners have a treadmill in their house, which eliminates gym trips. It’s easy to program a treadmill run and do it. With a treadmill, runners can control all aspects of their run from the incline of the treadmill to the speed to the length. Below are some benefits of treadmill workouts. As you review the information below, remember to always consult with your physician before starting an exercise program.

• Lower Impact: Because treadmills use a rubber track, there’s less impact on your shins, knees, feet, and ankles. 
• Controlling your Pace: Running on a treadmill allows you to set your speed, distance, incline, and running time. These factors can be unpredictable with outside runs. 
• Weather: It’s never rainy, windy, or cold when running inside on a treadmill, and extreme heat is not a factor. Runners sometimes must move their runs inside because of inclement weather. The best training alternative is using a treadmill. 
• Convenience: You can easily program a run into the treadmill, saving you the time it takes to figure out a route. You also don’t need a smart watch to track your time and heart rate. The treadmill has those features.
• Building Confidence: For beginners, the treadmill is a good place to learn how to train. You can start with brisk walks and build up to a full running workout. Gradually moving up in distance and speed to find your running pace in a controlled environment is a good baseline for what to aim for with your outside runs. For experienced runners, the treadmill is a place to try to push beyond your limits and work toward breakthrough times.

Training on a treadmill is different from running outside. Running consistently for 3 miles on a treadmill set at 0% incline does not equal a 3-mile outside run that is relatively flat. That’s because an outside run is never completely flat, downhill, or uphill. There are always variables that affect outside runs. Runners should always use at least a 1% incline when training on a treadmill. One of the treadmill advantages is that you can make a practice run harder by increasing the incline and speed. Below are some treadmill workouts you can try.

• Run/Walk Workout: For beginners, this is a workout where you alternate between running and walking. Start with 3 minutes of a light jog followed by a 1-minute walk. Repeat this cycle 5 times. This is a good way to get used to using the treadmill and to start building your endurance and cardiovascular capacity.
• HIIT Workout: HIIT workouts are high intensity interval training for an abbreviated period of time followed by a recovery period. A HIIT workout could be five 1-minute hard sprints followed by 30 seconds of recovery. The goal of a HIIT workout is to be within 85 to 90% of your maximum heart rate. Consistent HIIT workouts help improve your endurance, efficiency, and oxygen uptake.
• Hill Workouts: Running at an incline on a treadmill increases your strength, speed, and endurance. A good hill workout is running 5 times for 90 seconds, using a 4% incline. If that’s too hard, consider decreasing the incline and the time and then gradually building up.
• Sprint Intervals: Sprint intervals increase your cardiovascular capacity, speed, and endurance. The workouts are short and intense. A starter sprint workout could be 3 minutes of walking, 20 seconds of a hard sprint, followed by 20 seconds of walking. On the next round, increase it to 30 seconds of sprinting and 30 seconds of walking. Do the same process for 45 seconds on the final round. Repeat the sequence 5 times and finish with a 3-minute cooldown walk. 
• Descending Ladder Workout: A descending ladder workout is when you gradually increase your pace while decreasing the distance and time you run the pace for. A descending ladder run would be 8 minutes at 50% of your capacity followed by 4 minutes at 75% of your capacity and then finish with 2 minutes at 85% of your capacity. These workouts help runners stay strong during the latter parts of races.

Boredom is one of the biggest reasons why runners don’t like the treadmill. Running without a change of scenery can be difficult. To make your treadmill workouts interesting, it’s a good idea to mix the types of runs you are doing and to seek distractions that can make the runs seem faster. 

• Listening to Music: Play upbeat music mixes for long runs. This can help energize you and break the monotony of longer runs. Streaming services have running playlists already made if you don’t want to do it yourself. 
• Watch a Television Show: Most gyms have televisions on their walls that you can watch while running. Find something interesting to keep you engaged. If you have a treadmill at home, it’s a great time to catch up on any of your favorite shows that you missed.
• Listen to a Podcast: Find a podcast that interests you and use treadmill time to listen to it. There are hundreds of podcasts on different subjects to choose from for a workout.
• Take a Break: Alternate running on the treadmill with lifting weights or walking for a few minutes. You can strength train for 5 minutes and then do 5 minutes of running. Do that for an hour and you’ve compiled 30 minutes of running and 30 minutes of strength training.
• Change the Incline: Start with some hill running with the incline set to least 6% and your speed at least 3 miles per hour, and then drop it to 0% and increase your speed to 6 mph. You can also vary the incline up or down slightly for long runs. This can help replicate an outside run, where the incline varies constantly.

Some runners prefer the predictability and consistency of a treadmill run over an outside run. For those who prefer to run outside, it’s sometimes necessary to use the treadmill in case of inclement weather. With some planning, you can make your treadmill runs fun and worthwhile.