The Treadmill Gets a Bad Rap — But It’s All About Mindset
The treadmill gets a bad rap — and I get it. It can feel like a slow-moving punishment machine.
But here’s the deal: it all depends on how you use it. If you step on with dread, yeah, it’s going to feel like hell. But if you show up with a plan — whether it’s a tempo session, some hill intervals, or just a gentle recovery jog — that “dreadmill” turns into a training partner that keeps you honest.
Look, I’m not here to sell you on loving the treadmill. But I’ll say this: it’s still better than skipping the workout altogether. And I’m not alone in this — Full Circle Endurance puts it plain and simple: consistency is critical.
Miss enough days and your fitness starts to slide. But string together small wins — like a 20-minute jog on a day you didn’t want to do anything — and suddenly you’re back in the game.
I always tell runners:
- Feeling burnt out or craving fresh air? Go outside. Let nature do its thing and reset your head.
- Too tired or just overwhelmed? Fire up a quick indoor jog anyway. Even 20 minutes on that machine matters — Full Circle Endurance backs this up, and so do years of personal experience.
Sometimes the win is just showing up.
This mindset — run outdoors when you can, treadmill when you need to — keeps you consistent.
And in this sport, consistency is king.
Why the Treadmill Feels Like Punishment (And How to Flip the Script)
There’s a reason most runners grumble about treadmill runs.
Did you know the first treadmills were literally used as punishment in prisons back in the 1800s?
No joke — that’s where it all started. So yeah, the roots of the dreadmill are pretty dark.
Fast forward to today, and it still kinda feels like that: you’re running in place, going nowhere, and staring at the same wall for 30 minutes.
There’s no wind in your face, no trail to explore — just a belt spinning under your shoes.
That lack of sensory input makes the run feel way longer than it is. One coach nailed it when they said indoor runs are just you “counting down the time until you can get off again”.
And let’s be real — with no breeze to cool you down, gyms often feel way hotter than the streets. You sweat more, but not necessarily in a good way.
Now contrast that with running outdoors: changing scenery, fresh smells, maybe a running buddy, and real terrain underfoot.
Research shows running in nature actually boosts how refreshed and energized you feel. Whether it’s the trees or the movement through open space, it hits different. Trail or city — it just feels more alive.
But here’s the reframe: instead of looking at the treadmill like a prison sentence, treat it like a precision tool.
It gives you full control — you can dial in your exact pace, set the incline, and even repeat race-specific efforts without traffic lights or bad weather screwing things up.
Full Circle Endurance points out that the fixed pace helps beginners learn what steady effort really feels like.
So no, it’s not “just a belt.” It’s your own personal pacing coach. And if you learn to use it right, it can be a game-changer.
Turn the “Dreadmill” Into Your Training Partner
Used right, the treadmill is one of the most reliable tools in your training toolbox.
You can run any type of workout on it — HIIT, tempo runs, hill repeats — and know exactly what effort you’re putting in.
Runner’s World backs this up: the treadmill isn’t just for easy runs. You can do nearly any session indoors, especially when weather or time isn’t on your side.
Personally, I keep my treadmill workouts short and focused.
If it’s a recovery day, I’ll cruise through 30 minutes with a podcast. If it’s a quality session, maybe I’ll go for 5×2-minute bursts at speed.
And some days, it’s just a 20-minute jog to shake out soreness from the day before.
No matter the session, the key is having a reason. Don’t just run — run with purpose.
One coach said it best: perfect conditions don’t matter as much as consistency.
If you knock out a treadmill run on a day you felt like quitting, you win.
It’s that simple.
The Power of Short & Sweet Runs
Let’s kill the myth that only hour-long runs count. Even 20 minutes can move the needle. Seriously.
The American Heart Association recommends 150 minutes of moderate activity per week — and five 20-minute jogs get you there (runnersworld.com). That’s not theory — that’s the science.
Short runs still fire up your lungs, challenge your muscles, and keep your rhythm intact. Coaches love them because they fit into any crazy schedule.
Runner’s World quotes a coach who says 20-minute sessions are the secret weapon for staying consistent when life gets nuts.
And there’s more: research also shows that even 10 minutes of running can lift your mood.
It reduces stress, boosts self-esteem, and gives your brain a fresh reset.
I’ve jumped on the treadmill for 15 minutes with nothing but a gritty playlist — and walked off feeling recharged and ready to tackle the rest of my day.
So don’t get hung up on big numbers. If you’ve only got 20 minutes, make it count.
You don’t need a full hour to get better.
7 Treadmill Boredom Busters That Actually Work
Even with the right mindset, long treadmill runs can feel like forever.
Here are a few tricks I’ve used (and coached) that actually help:
1. Intervals & Inclines – Trick Your Brain with Micro Goals
Forget the long slog. Break your run into mini-missions.
Go hard for 1–2 minutes, then jog it out. Every few minutes, bump the incline up a notch.
These little changes keep your brain locked in — and studies back it up: varying pace and incline keeps things fresh and makes the time fly.
You’re not just running — you’re hunting the next goal.
2. The “Entertainment-Only” Rule
Save your favorite show, podcast, or audiobook only for treadmill time. No exceptions.
One blogger binged a whole season of Stranger Things on the treadmill just because it was the only time she allowed herself to watch.
If your brain’s hooked on the story, you’ll forget your legs are moving.
The trick? No couch, no episode. Treadmill or bust.
3. Cover the Display and Run By Feel
Ditch the timer. Throw a towel over the screen or turn away from it.
When you’re not watching the seconds tick by, you focus on how you feel.
As one runner suggested: “cover the screen so you’re not staring at elapsed time”.
It’s a simple mental trick, but powerful. Let your body — or your playlist — set the rhythm.
Trust me, it makes a huge difference.
4. Simulate Real Races
Don’t just hop on the treadmill and zone out — give that run a purpose.
Got a hilly race coming up? Set the incline to match the course.
I like to mimic those climbs exactly: +4% at “mile 5” for three minutes, then flat for a bit, then hit +6% at “mile 10.”
You’re basically rehearsing the pain, so when race day comes, your legs already know the script.
According to Training Peaks, simulating race elevation builds your endurance and adaptability.
I’ve used this countless times during marathon prep, and yeah — it works. You’re turning indoor miles into smart miles.
5. Bring a Buddy (Or Join a Treadmill Class)
Let’s be real — suffering is always better with company.
If your gym has treadmills lined up, run next to someone. You don’t need to talk (most gyms hate that), but just having someone beside you grinding it out gives you that extra push.
And if you want to level it up, try a treadmill class — Peloton, Orangetheory, Zwift, or whatever your gym offers.
The blaring music, flashing screens, and fired-up coach shouting cues — it all keeps you locked in.
Time flies when you’re moving together.
6. Create Your Own Challenge
Make it fun. Make it a game.
I’ve done “Netflix and Stride” where I only allow myself to watch a series on the treadmill.
Or try a 30-day streak: add five minutes each day, or beat last week’s distance.
Set mini personal records — like running just 0.1 mile farther than last time.
I even know runners who hand out virtual badges to themselves after every treadmill session.
Silly? Maybe. Effective? Absolutely.
Gamifying it keeps things fresh and keeps you honest.
7. Respect the Miles
This part’s important: treadmill miles count.
Don’t treat them like second-class training.
Getting on that belt, knowing it might be boring, and doing the work anyway? That’s grit.
One coach put it perfectly — you’re staring down the “boring Discomfort Dragon” and building mental toughness.
Another says, “If it’s treadmill or nothing — treadmill wins.”
That mindset matters.
Each run you grind out indoors is another layer of strength. Wear it like a badge.
Sample Treadmill Workouts for Focus & Fun
These routines are short, simple, and designed to keep your brain and body engaged. Adjust the pace to your level.
The goal? Stay moving and stay sharp.
Beginner Boredom Buster
Start with a 5-minute easy jog, then alternate 1 min run / 1 min walk ×10 (20 minutes), then a 5-minute cool-down. Great for building a base without burning out (com).
Intermediate Ladder Run
Warm up for 5 minutes, then do 4 rounds of: 1 min easy, 1 min moderate, 1 min fast-ish, 1 min hard, then 1 min easy recovery. Cool down for 5. It’s a pace rollercoaster — and it keeps your legs guessing.
Hill Pyramid
Jog 5 minutes flat. Then raise the incline 1% every 2 minutes — go 1%, 2%, 3%… up to 5%, then back down to 0%. Keep your speed steady. It’s like tackling a mountain and descending it without leaving the gym.
Time-Based Progression Run
Jog 10 minutes easy, then slowly crank up the pace so your last 5–10 minutes are at tempo pace (comfortably hard). Cool down for 5. This teaches you how to finish strong — something most runners struggle with.
Recovery + Podcast Pace
20 to 30 minutes at an easy, conversational pace while you listen to a podcast or audiobook. No pressure — just zone out and move. Honestly, this is one of my favorites when I need a mental reset.
According to Runner’s World, these kinds of treadmill sessions — especially the gentle, varied ones — are a great way for beginners to build fitness safely while focusing on form and consistency.
Mind Over Machine – Mastering the Treadmill Mental Game
Let’s not sugarcoat it — treadmill boredom is mostly in your head. But you can train your brain the same way you train your legs.
- Mantras & Counting
Pick a short phrase — “Just one more minute,” “Strong and steady” — and repeat it like a drumbeat. Or count your steps. These tricks help block out the noise and keep you moving. - Visualization
Picture yourself running smooth and strong. Imagine crossing that finish line. Sports psychologists say this actually works — it boosts confidence and helps you stay calm. I use this during long treadmill slogs — especially on hot days when I’m prepping for a race. - Goal Stacking
Instead of focusing on the big scary number (“run 60 minutes”), break it into small wins: “get through this song,” “finish one more rep.” Chasing micro-goals builds momentum. - Embrace Discomfort
The treadmill isn’t just physical — it’s mental. Lean into the boredom. Tell yourself you’re training your brain as much as your body. Coaches agree: toughing it out builds resilience. Think of it like mental weightlifting — the more you push through, the stronger you get.
Treadmill vs Outdoor Running – Not Better or Worse, Just Different
Here’s the deal — one’s not better than the other. They just train you in different ways.
Outdoor runs are free therapy. Nature, fresh air, and changing terrain teach your body to adapt.
Running outside boosts your mood, helps you tackle hills and downhills, and throws some chaos into your training (asics.com).
But yeah — it comes with traffic, crowds, and weather that doesn’t always play nice.
Treadmills are controlled and reliable. You can hit exact paces, ignore the weather, and recover without pounding your joints.
That soft belt is a game-changer if you’ve got knee or shin pain.
The downside? Repetition. No scenery. No downhill work. Some muscles get lazy when the ground doesn’t change.
So what’s the answer? Mix it up.
Coaches and research agree — there’s no single “right” surface (asics.com). Want cardio gains? A treadmill is just fine. Prepping for a race with rolling hills? Add some outdoor runs.
Personally, I like using the treadmill for intervals and easy runs, and saving long or tempo runs for the road.
Use the tools you’ve got. Just don’t stop moving.
How to Stay Safe (and Sane) on the Treadmill
Look, the treadmill may not be the wild outdoors, but it can still throw you off if you don’t respect the basics.
Safety first — so your legs stay under you and your runs stay on track.
Warm Up & Cool Down
Don’t skip the warm-up. I’m serious.
According to the American Heart Association, you should ease in with 5–10 minutes of light movement before ramping things up.
On the treadmill, that could be a brisk walk to get the blood moving.
Same goes for the cool-down — gradually bring things down at the end with another easy 5–10 minutes.
It’s not just about comfort. That slow start and finish help open up your blood vessels, which can keep you from getting lightheaded — or worse — when you hop off the belt.
Trust me, I’ve seen people go from 9 mph to zero and nearly faint. Don’t be that runner.
Watch Your Form
Stand tall. Lean slightly forward — but from the ankles, not your waist like you’re bowing to the machine.
Keep your chest up and eyes forward (not glued to the timer). That screen isn’t going anywhere.
And whatever you do — let go of the rails.
Holding onto the side handles messes with your posture and shortens your stride.
Your arms should be swinging freely, bent at about 90 degrees. Engage your core and run like you’re outdoors. That’s how you make it count.
Stay Centered on the Belt
Don’t run too close to the console. Give yourself at least a foot of space from the front and aim to stay centered on the belt.
I’ve coached runners who kept creeping forward and ended up banging their hands or shortening their stride because they were nervous about falling off.
Relax and run mid-belt — it gives you space to swing your arms and settle into a rhythm.
Know the Controls
Before you even start, know how to stop.
Learn where the emergency stop button is or clip on that little magnetic key — it’ll shut things down if you stumble.
And if you ever feel weird mid-run — dizzy, off-balance, anything — hit stop. Immediately.
It’s not quitting. It’s being smart.
Set Up Your Space Right
If you’re running at home, make sure the treadmill is on a level surface with enough space behind it — at least a couple of feet. Just in case you need to hop off backward.
And check that all parts are secure — no wobbly belts or loose screws.
Also: wear real running shoes. Treadmill or not, your feet still take a pounding.
The right shoes help absorb impact and reduce slipping. And skip the dang jewelry or loose clothes — anything that can snag is asking for trouble.
Quick Recap:
- Ease into and out of each run
- Keep that tall posture
- Know your emergency stop
- Don’t treat the treadmill like a jungle gym
Stay safe. Run smart.
Tracking Progress Indoors (Even If It Feels Boring)
Sure, treadmill runs can feel like déjà vu on repeat — but that doesn’t mean they’re a waste.
You can track and improve your fitness just like you do outdoors.
Use your GPS watch (yes, many have indoor modes), or log your stats manually in Strava or Garmin Connect. Distance, pace, heart rate — it all counts.
I’ve had runners discover surprising gains by logging their indoor sessions.
Heart rate is especially clutch indoors. The gym is warmer, there’s no breeze, and the air’s stale — so running at the same pace might feel a lot tougher.
As one coach explained, “Pace is arbitrary, but heart rate doesn’t lie”.
So instead of chasing numbers on the screen, aim to stay in your training zone.
For example, if your heart rate usually spikes at 6:30/mile pace outdoors, you might hit that same HR at 7:00 pace indoors.
That doesn’t mean you’re getting slower — it just means the treadmill is tougher in that moment.
And don’t ignore effort.
Some days, your usual pace feels smooth. Other days? Like you’re pulling a sled. That’s normal.
Track how things feel. I use RPE (Rate of Perceived Effort) in my own log.
Notes like “legs felt heavy” or “ran easy but HR stayed low” tell you way more than just numbers.
Over time, you’ll see progress — even if the wall in front of you never changes.
Maybe your heart rate stays lower at the same speed, or you go farther in 30 minutes.
That’s real improvement.
And when the boredom hits? Let your progress be the proof that this stuff works.
What to Do When You Still Hate It
Let’s be real — sometimes you just don’t want to touch that treadmill.
That’s normal. The trick isn’t to force it. It’s to work around it.
- Make a Deal With Yourself
Can’t run? Walk fast for 20 minutes. Or do a treadmill shuffle — light jog, high knees, arm swings. Get your heart rate up. Something is always better than nothing. - Swap it Out
Hate the belt today? Jump on a spin bike, hit the pool, or go for a long walk. The goal is to keep the routine alive — even if the method changes. - Just Start
Tell yourself you’ll run for 10 minutes. That’s it. No pressure.
Most times, once you’re moving, momentum kicks in and you’ll go longer.
And even if you don’t? You still moved. That matters. - Change Your Mindset
Don’t think of the treadmill as punishment. It’s your backup plan.
When the weather’s brutal or your body needs soft footing, it’s there for you.
One hard-earned treadmill mile beats zero miles and a guilt trip.
Final Coach Take: Boredom is Optional. Discipline is Not.
You don’t have to love the treadmill. I sure don’t. But it still counts.
Those miles build the same lungs, the same legs, and maybe even more mental grit than sunny park loops.
A fellow coach once said it best:
“If it’s between doing the workout on the treadmill or skipping it, choose the treadmill.”
And I couldn’t agree more.
So flip the narrative.
Hate the belt all you want — but respect the effort. Show up. Put in the work.
Then reward yourself — stretch, foam roll, grab an iced coffee, whatever works for you.
You earned it.
Your Turn – What’s Your Treadmill Hack?
Alright, that’s my side of the story. Now it’s your turn.
What’s your go-to move for surviving treadmill workouts? Got a favorite playlist, podcast, or mental trick?
Drop a comment below — or tag me on social.
Let’s swap ideas and turn the dreadmill into something we can at least tolerate together.