When we say treadmill, do you automatically think dreadmill? We get it. The scenery is monotonous, there’s no fresh air or sunshine, and if you slog through the sameevery time, the tedium is real. But here’s the thing: With the right plan, a treadmill workout can offer much-needed variety and even a burst of motivation—no matter what time of year, but particularly in the winter.
Just ask Lisa Rainsberger, the 1985 Boston Marathon champ (and mom of current top collegiate miler Katie Rainsberger). Rainsberger swore by treadmill training to survive long Michigan winters growing up. “My old treadmill lasted 14 years, two marriages, and moves to four states!” she says with a laugh. She specifically credits it as an awesome tool for interval training, which science shows can boost metabolism, increase strength, and improve speed.
What’s more, treadmills allow you to literally see yourself progressing, says Jill Bishop Korn, a Washington, D.C.-based exercise physiologist. “The numbers are right there in front of you,” Korn says. “For people who like to measure, it’s a motivator.” There’s also the control factor: Treadmills allow you to train at a consistent(which can be hard to do outdoors), they don’t require navigating around potholes or stray branches, there’s less joint stress than with asphalt or concrete, and they’re far safer for those who want to zone out and run with music.
One of the biggest complaints, of course, is boredom. To keep it at bay, Rainsberger suggests skipping super-long runs (save those for the outdoors) in favour of shorter, programmed sessions two or three times a week. Our bodies adapt quickly to new routines, says Korn, so be sure to spend at least part of your workout challenging yourself with a new speed or incline setting.
You can also turn to your Netflix queue, says Rod Wilcox, a running coach and personal trainer at Harbor Square Athletic Club in Edmonds, Washington—so long as you’re running a steady-state workout and not a gruelling interval session (when you can’t afford to split your attention between safety and Stranger Things). Most TV episodes conveniently last 30 minutes to an hour, depending on what genre you’re watching, so it’s the perfect excuse to pull double-duty.
Plus, today’s tech updates make it easier than ever to stay motivated: Most gym and home models offer touchscreens, built-in fitness-tracking apps, dozens of workouts designed by running pros, and settings that allow you to mimic steep hills (think 15 per cent inclines) and drastic downhills (up to 3 per cent). Some even sync with activity apps, or allow you to access mapping programs that simulate real-road conditions (like the NordicTrack C 990).
Whether you need to spice up an old routine or start from scratch, a treadmill workout will help you switch up your indoor training.
Know Your Paces
Before you get started, dial in your pace. “Easy pace means you can hold a conversation,” says Wilcox. For a fast pace, you can say a word or two, but not a complete sentence. All-out pace is a sprint: You can’t talk, and can only sustain your speed for 30 seconds to a minute. Recovery pace is between easy and fast: You can talk, but don’t really want to.
The Ultimate Treadmill Workout to Increase Speed
This treadmill workout was created by Lisa Rainsberger, founder of Training Goals, Colorado Springs. It’s a classic “3-2-1” speed session for a total of 34 minutes. Intermediate runners: Increase the warmup and cooldown to 10 minutes each for a 44-minute run. Advanced runners: Increase the warmup and cooldown, and repeat the 3-2-1 fast/recovery block a third time for a 56-minute run.
The Ultimate Treadmill Workout to Build Strength
This treadmill workout was created by Michael Piermarini, director of fitness for Orangetheory Fitness. The key to building strength: hills on hills on hills. Prepare to crank up the incline on this one for a total of 28 minutes.
The Ultimate Treadmill Workout to Burn Fat
This treadmill workout was created by Matt Nolan, master instructor at Barry’s Bootcamp in New York City. It’s a classic speed intervals workout designed for intermediate to advanced runners for a total of 50 minutes.
Frequently Asked Treadmill Questions
Do I really need to set my incline at 1 per cent?
Honestly, the jury’s still out. A 1996 study found that doing so mimics the resistance of flat outdoor running, but many pros are chill about their settings. Of course, the higher the incline, the more challenging the workout, so choose what works for you. (Crank it up if you need hill training indoors—5 per cent and higher.)
Should I try racing a neighbour?
No matter how tempting it is to see how fast the treadmill runner next to you is moving (we know, the pull of competition is fierce), don’t go there. You may start moving too fast—or slow—and that just leads to frustration. Plus, adds Wilcox, “You wind up doing somebody else’s workout, not yours.”
What about built-in workouts?
Today’s treads offer tons of preprogrammed options—intervals, rolling hills, even military-style fitness tests. “Each has some value because it introduces variety,” says Wilcox. Use them to get new ideas, or to take advantage of that built-in virtual coach when you need the inspiration to work a little harder.
By M. Nicole Nazzaro