Looking for ways to make your treadmill training more fun? Then you have come to the right place.
Here’s the truth. The dreadmill does exist, and it’s really annoying. That’s why you need a few tricks up your sleeve to help you overcome it—hopefully unscathed.
Fret no more, though.
In today’s article, I’ll share with you some fun, simple tactics to spice up your treadmill running routine.
Watch A TV Show
The best strategy for beating boredom during indoor running is a distraction. Your brain needs something to get busy with instead of the machine’s dashboard.
In my experience, watching TV is the ultimate form of distraction. It‘s fun and hassle-free. It doesn’t have to be your favorite show, any sort of visual distraction can help get you out of boredom.
A fan of online TV? Save your Netflix shows and download movies (hopefully legally) to watch during your treadmill runs.
Go for shows you don’t have to be too involved in and would rarely let yourself sit around and watch. Keep it light.
Need some good ideas? Here’s a list of my favorite shows:
- How I met Your Mother
- It’s Always Sunny in Philadelphia
- Casa De Papel
- Stranger Things
- Into the Badlands
Hit the Treadmill With a Friend
Pairing up is one of the most effective ways to make any exercise more enjoyable— and that’s true of the treadmill as well.
Also, a little friendly competition can go a long way.
Next time you head to the gym, pair up with a friend. Feel free to do interval workouts together, or challenge each other by racing. You can also try treadmill group classes.
Do an Interval Workout
If you usually pound the belt at the same incline and same speed day-in-day-out, your training will get boring—super fast.
Instead, shake things up by doing intervals. High-intensity interval training, or HIIT for short, sessions provide a quick yet effective way to increase training intensity and burn some mad calories—while taking less time, too.
Here’s how to proceed.
Following a thorough warm-up, increase your speed to a sprint for 30 to 45 seconds, then slow it down to an easy jog for 60 to 90 seconds. Repeat the intervals a total of six to eight times.
Finish the workout with a 5-minute slow jog/walk as a cool down.
Here are a few of my favorite routines
- 15 HIIT workouts for beginners
- Five interval running workouts to try
- A treadmill Interval workout
- HIIT workouts for weight loss
Go For The Hills
If increasing speed didn’t do the trick, try raising the incline.
The incline option lets you run uphill without having to worry about finding the perfect hill (time-consuming) or dealing with downhill running known for causing soreness and pain in the lower body).
Additionally, the incline helps you target your lower body—the hamstrings, thighs, and calves—thus adding power and speed. The higher the incline, the more challenge.
Here’s how to proceed.
Following the warm-up, increase the incline on your treadmill to 7 or 9 percent grade and perform two to three minutes intervals at your 10K pace with a 2-minute of recovery, easy running between reps.
Repeat the cycle six to eight times, then finish it off with a 5-minute walk as a cool down.
Listen to a Podcast
Listening to a podcast while pounding the belt is an excellent way to distract yourself why staying updated on the latest trends and events.
There are plenty of good and informative podcasts to suit any interest. Here are a few of my favorites:
If you’re not into podcasts, then try an audio version of a book you wanted to read (but probably won’t). Or brush up on some German before your next trip to Berlin. The choices are virtually limitless.
Visualize a Route
This one requires a bit of creative imagination, but it’s super helpful for making treadmill running more real and fun.
Here’s how to proceed.
Imagine yourself running along and picture the buildings, surroundings, and other landmarks you’d pass along the way.
Go the extra step by printing out a real-world route map, indicating the distances and inclines, and then imagine yourself tackling it. If possible, find a treadmill with built-in satellite mode Google Maps, so you can pretend that you’re outside running.
Got an upcoming race? Visualize your racecourse during your treadmill session. Push hard during the last few miles and finish strong at the finish line.
You can also check out YouTube for virtual walks. In your virtual world, you can run in the forest, beaches, jungles, or cities like Paris, Rome, London, etc. Explore the world from your treadmill.
You can also try an app like BitGym that allows running virtually on routes from around the world from your smartphone or tablet. Have more coin? Try investing in VR glasses. Set it up to your favorite route or scenery during your treadmill session.
Mix it up
Max out on your next treadmill workout by picking up the pace, the incline and opting for intervals while following an unspecific training pattern.
Choosing on-the-go speed and incline changes forces your body to work different muscles and be more resilient, helping you become a better runner.
Try this unpredictable treadmill workout. Start off with a 5-minute warm-up, then do 20 minutes of random intervals.
Do whatever you want as long as you are pushing the pace and giving it your best. End the workout with a five-minute cool-down.
There you have it. The above simple training guidelines are all you need to make running on the treadmill more fun and less boring. The rest is really up to you. Take action now.