When it comes to indoor cardio workouts, the treadmill often stands out as a staple in gyms and homes worldwide. While running outside can offer fresh air and variety, outdoor conditions aren’t always ideal. Treadmill workouts provide a reliable alternative, but for many people, the challenge is maintaining interest and motivation. Thankfully, with expert insights and creative workout techniques, treadmill routines can become a versatile and effective component of your fitness regimen.
This guide make your treadmill sessions more engaging, beneficial, and efficient.
With advice from top fitness experts like Colleen Logan from Icon Fitness and Brian Beckstead from Altra, we’ll cover everything from getting started, choosing the right treadmill, and incorporating classes to equipment recommendations and workout tips.
Table of Contents
Why Choose Treadmill Workouts?
While outdoor running has its benefits, the treadmill offers a few distinct advantages:
- Controlled Environment: No concerns about traffic, uneven terrain, or unpredictable weather.
- Low Impact: Treadmills typically offer more cushioning than outdoor surfaces, reducing the impact on joints, especially the knees.
- Versatile Workouts: From incline adjustments to interval training, treadmills allow for a variety of workout types and customizations.
Getting Started with Treadmill Workouts
Beginning a treadmill routine might seem intimidating or monotonous at first, but there are simple ways to keep it interesting:
- Experiment with Inclines
- According to Brian Beckstead, using inclines not only adds intensity but also activates muscles that might not be fully engaged during flat-surface running.
- Start with a gentle incline (2-3%) to simulate outdoor conditions and to encourage better running mechanics. Higher inclines can boost muscle endurance and improve cardiovascular health.
- Interval Training
- Beckstead suggests incorporating intervals where you alternate between high-speed sprints and lower-intensity recovery periods. A typical interval setup might include two minutes of intense running followed by one minute of slower jogging.
- Interval training can help break up the routine, making your workout more dynamic, while also helping to burn more calories in less time.
- Strength and Mobility Breaks
- Colleen Logan emphasizes incorporating strength and mobility exercises during treadmill sessions. Pausing to do planks, crunches, or leg exercises can build a more balanced workout routine.
- Such exercises help build core stability and strength, which can benefit your running performance and reduce injury risks.
Staying Motivated on the Treadmill
Maintaining motivation during treadmill workouts can be a struggle for many, but there are ways to make the experience more engaging and fulfilling.
- Audio Entertainment
- Listening to music or audiobooks can distract you from the repetitiveness of the treadmill, helping you stay focused and engaged.
- Beckstead, who spends much of his travel time listening to audiobooks, recommends choosing content that captures your interest to make the workout feel less like a chore.
- Set Goals and Track Progress
- Setting incremental goals—like completing a specific distance or improving your speed—can provide a sense of accomplishment.
- Many modern treadmills come with built-in tracking features that allow you to monitor your progress, which can be highly motivating.
- Participate in Challenges
- Some treadmill models, especially those with virtual and connected fitness capabilities, offer challenges or competitions that allow you to virtually race against others or beat your previous records.
- Apps and fitness platforms offer programs that simulate real-world courses, providing a more immersive experience.
Choosing the Right Treadmill for Your Needs
Not all treadmills are created equal, and selecting the right one can make a significant difference in your workout experience. Here’s what experts recommend:
- Budget Considerations
- Treadmills range in price from a few hundred dollars to several thousand. Higher-end models like NordicTrack’s X32i, priced around $3,500, come with advanced features, such as extensive incline ranges, interactive video workouts, and powerful motors.
- For those on a tighter budget, basic models can offer effective workouts without additional bells and whistles.
- Horsepower and Incline
- When selecting a treadmill, look for a model with continuous horsepower (CHP) rather than peak horsepower. CHP measures sustained power, ensuring the treadmill runs smoothly without lagging.
- Higher incline settings, which are more common on advanced models, allow for a more varied workout and can better replicate outdoor conditions.
- Connected Fitness Features
- For those who enjoy a more interactive experience, connected fitness platforms like iFit offer virtual runs, scenic trails from around the world, and studio classes.
- Colleen Logan explains that such platforms allow users to simulate famous running courses, from Heartbreak Hill in the Boston Marathon to scenic routes in New Zealand or Hawaii.
- Footwear and Equipment
- While outdoor running demands shoes with specific tread patterns, indoor treadmill running is more forgiving on shoes. Beckstead recommends choosing cross-trainers with ample cushion, such as the Altra Solistice XT, for a comfortable workout.
Maximizing Your Treadmill Workout with Classes and Clubs
Many runners struggle to stay motivated during solo treadmill runs, which is where treadmill-focused classes and clubs can make a significant difference. Here’s how group workouts can add value to your treadmill training:
- Guided Treadmill Classes
- Group classes provide structure and variety, helping runners push beyond their comfort zones. For example, the Mile High Run Club in New York City offers high-intensity interval training (HIIT) classes and distance-focused sessions designed to challenge both beginners and seasoned runners.
- With expert coaches and a communal atmosphere, these classes deliver structured workouts with varying intensities, helping break the monotony of solo runs.
- Precision Run and Equinox Collaborations
- Precision Run collaborates with Equinox gyms to offer interval training classes where runners wear headphones and follow guided instructions. This immersive experience can keep you focused and inspired.
- These classes typically incorporate off-treadmill exercises, adding elements of strength and core training, which enhances the treadmill workout’s overall impact.
- Home-Based Interactive Classes
- Many connected treadmills offer access to classes from the comfort of home. Platforms like iFit or Peloton provide on-demand and live classes, allowing users to join a virtual community while getting expert guidance.
Advanced Treadmill Workout Techniques
If you’re looking to take your treadmill workout to the next level, consider integrating the following techniques for enhanced results and variation.
- Hill Workouts
- Hill workouts strengthen leg muscles and improve cardiovascular endurance. Start with a moderate incline and gradually increase it over several weeks. For a complete workout, combine hill sprints with lower-incline recovery intervals.
- Ladder Workouts
- In ladder workouts, you gradually increase speed or incline over time, building up to a peak intensity before easing back down. For instance, increase your speed by 0.5 mph every minute for five minutes, then reverse back down.
- Fartlek Training
- A Swedish term meaning “speed play,” Fartlek workouts involve alternating between high-intensity and moderate-paced intervals at irregular intervals. This technique mimics the unpredictable nature of outdoor running and improves both speed and endurance.
- Adding Weighted Vests or Backpacks
- Logan suggests wearing a weighted vest or carrying a backpack with water bottles to increase calorie burn and enhance endurance. Just be cautious with added weights, ensuring they don’t strain your back or knees.
