Let’s be real—treadmill running can be mind-numbingly boring. With no changing scenery and the clock staring at you in the face…time has slowed to a crawl.
But here’s the good news: You can save yourself from this boredom with these 6 treadmill running tips.
Ready to shake things up? Let’s get started.
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6 Game-Changing Tips on how to Stay Motivated on the Treadmill
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1. Pick up the speed
Do you tend to stick to one steady, comfy pace? If you do, pick up the speed in short bursts. (Or in running speak: surges.)
Sprinkling a few surges here and there breaks up the time, gives you some variety, and pushes your endurance to new heights.
Let’s talk about 2 ways to do surges:
- Speed surges: So let’s say you’re running at 5.5 mph. Raise your speed to 6.0 mph for 30 to 60 seconds every few minutes for some variety.
- Hill surges: Raise the incline by 2% for one minute every 5 minutes throughout your run. It’ll make things tougher for a minute, but that’s a good thing because you’re building leg strength as you move uphill.
The perk: You’ll get better at pushing through fatigue, boost cardiovascular health, and torch more calories.
Example workout: Give this 30-minute treadmill session a try: start with a 5-minute warm-up, then alternate between 3 minutes at your conversation pace and 1 minute at a faster pace or higher incline. Keep repeating this cycle throughout your run, and wrap it up with a cool-down.
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Note: It’s important to listen to your body. Always feel free to adjust the intensity, duration, or incline as needed to make sure it’s effective and safe for you.
2. Crank up your fave tunes
Music isn’t just a fun distraction; it’s a must-have running accessory. An upbeat playlist can pump you up, make running feel easier, and boost your performance. Research shows that listening to music while you run can make the whole experience way more enjoyable.
How to use music to energize your run: Create a playlist with songs in the 125-140 BPM (Beats Per Minute) range because this tempo is perfect for keeping your energy sky-high while you run.
Why an upbeat playlist rocks: Syncing your steps to the rhythm can sharpen your focus, help you find your stride, and add a burst of fun to your run.
Where to find upbeat songs: Curious if your favorite tracks are at the ideal BPM? Check out Song BPM and find out!
3. Visualize running strong
Your mind is a powerful tool, and visualization is a tool many runners swear by. By imagining yourself running strong—whether it’s crossing a finish line or those last minutes on the treadmill—you can bust through that treadmill monotony.
Let’s create a mental picture: Before your run, picture how you want to feel throughout your run. Effortless? Unstoppable? When things get tough, imagine you’re in a race, or even drafting behind a faster runner who’s pulling you along and helping you hold that pace.
The perk: Visualization keeps your motivation high, even when the run feels challenging. Picture yourself powering through those last minutes, and you’ll find the extra push to keep moving.
4. Turn your treadmill run into manageable segments
Feeling stuck in a treadmill rut with the same pace throughout your run? Mix things up by breaking your workout into smaller, manageable chunks. This way, you create natural stopping points, so you can focus on one segment at a time.
How to break it up: For a 30-minute treadmill session, divide it into three 10-minute intervals, taking a brief walk break in between. This approach makes the run seem less daunting and lets you focus on just 10 minutes at a time.
The perk: Dividing your run into smaller segments makes it feel much more achievable and keeps your motivation high from start to finish.
5. Challenge yourself with hills
Ready to take your treadmill routine up a notch? Adding an incline is a solid way to mimic running outdoor hills. Hill workouts don’t just crank up the challenge—they build strength, enhance endurance, and help you run faster with less effort.
Let’s get running uphill: Start with a 0% incline and bump it up by 1-2% every few minutes. For a different challenge, try hill repeats: set the incline to 6% or 8% for 1-2 minutes, then ease it back down for another minute or so. Repeat this cycle to really feel the burn.
Pro tip: Looking to improve your 5K time? Here’s more good news about hill running: A 2013 study in the International Journal of Sports Physiology and Performance showed that high-intensity uphill intervals can make you run more efficiently *and* shave time off your 5K. Those hills? Tough, but worth it.
Note: Always stay tuned into how you’re feeling. That means, always feel free to adjust your pace or the amount of time you’re running to make sure your run’s just right for you.
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6. Use a running app to spice up your runs
The running apps: An app like Zwift Run or Peloton will let you explore virtual routes, follow along with guided audio runs, or join live group runs to make your treadmill session fly by.
The perks: You’ll stay motivated with new challenges, take your mind and eyes off the clock to make treadmill runs way more enjoyable.
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