GoGo Running Basics

How to Make Running on a Treadmill Interesting

By Karmen Stephenson

Running on the Treadmill or the “Dreadmill” as I have heard some call it can be very boring, but we have a few things that will spice up your run indoors.

First let’s discuss the weirdo’s that actually like running inside on a treadmill.  It is the same people that run through the single track trails with ipods and read magazines on the stationary bike.  I really don’t have a problem with these people but don’t be so surprised when you get startled on the trail when you can’t hear my footsteps behind you.  Maybe you should just stay inside and leave the trail running to us…

No but seriously, if you are stuck indoors because of hot humid summers, bitterly cold winters, too little daylight, lack of childcare or just getting it in at the gym, you may be at your wits end with indoor running. As one who has recently done much more running indoors than I would like, I know this pain all too well. Here are some things I have done to make treadmill running interesting, even on the days when I didn’t want to step on the belt.

Spicing Up the Treadmill Run

  • Vary your speed and incline every 2 mins
  • Mimic a workout session, complete with warmup, strides, workout and cooldown
  • Listen to music or watch TV (don’t read…you will get a headache or at least I do)
  • If you are watching a TV program, run during the program and do body weight exercises (or some other exercise) during the commercials (this works well at home…check out our core/strength training videos)
  • Get your run done on the treadmill and then go outside to do drills and strides
  • Try this workout on the treadmill for some real flavor (fundamental, special, competition hill circuits)
  • Increase the pace every 2 mins until you are sprinting and then take a break and repeat until you get the desired level of tiredness.
  • Tivo your favorite show and watch it while you run

Did we miss anything…What do you do when you are on the “Dreadmill?”


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  • By Pop Stephenson, July 19, 2011 @ 12:54 pm

    Just wanted to let you know I enjoyed your article and the web page. Thanks to all for there great work in making this happen. Hope you become world famous. Remember if you need a break we can play with Milaina.

  • By KC, August 1, 2011 @ 7:48 pm

    I do a warm up mile, then alternate a faster mile/slower mile. Then finish with a cool down mile.

  • By coachjay, August 3, 2011 @ 4:28 pm

    That sound like it breaks up the monotony. I think I am going to try that the next time I am on the treadmill…

  • By Cicirunner, September 10, 2012 @ 4:53 am

    Here are some fun things. If you’re watching a basketball game, start your run in the beginning of the second half and run until the game is over. I also do a game where I start at a low speed and increase by 0.1 mph every minute until I get tired. I call that the treadmill challenge and I made a video of it on Youtube. Really hard!

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