A lot of runners add treadmill miles to their diaries during cold winter weather, and their biggest complaint usually is, “treadmill running is boring.” In order to make your treadmill workouts more enjoyable and enjoyable, try these tips for beating treadmill boredom.
Run with a friend. If you and a friend go to the same gym, run side by side together. You can motivate each other and make your session more enjoyable and less monotonous. And a great thing about the treadmill with friends is that you don’t have to be at the same pace, so you can run with friends that you wouldn’t normally run outside with. .
Try interval training. Rather than running at a constant pace, mix up your run with hard and easy segments . It can be as simple as: five minutes of warm-up, followed by three sets of four-minute intervals (two minutes of hard running and two minutes of easy walking), followed by a five-minute cool-down period.
Mix it up with strength training exercises. After 5 minutes of warming up, run at a comfortable pace for five minutes, then get off the treadmill and do two minutes of strength training exercises, like squats, push-ups, sit-ups, etc. Try to do four sets of running / strength training.
Work on improving your number of strides. Treadmill runs are a great opportunity to work on improving your stride count because you have plenty of time to run straight ahead. All you have to do is count how many times your foot hits the belt in a minute, then double that number to get the stride count. Elite runners run at around 180 steps per minute, see how close you can get to that. Improving your stride count can improve your running efficiency, even for outdoor runs.
Get out of the area. Unlike running outdoors, the treadmill doesn’t require you to pay attention to your surroundings by keeping an eye out for cars, cyclists, dogs, and other hazards. You don’t even have to think about your route. So the treadmill gives you a chance to get lost in the rhythm of your feet or your breathing. Try to block out any distractions around you and enter a peaceful state of relaxation.
Do pyramid training.Time flies during this treadmill workout because you are paying so much attention to your time intervals. After 5 minutes of warm-up, run hard (pace 5km) for one minute, cool down for one minute; run hard for two minutes, two minutes recovery; run hard three minutes, recover two minutes; one four minutes, recover two minutes; a five minutes, recover two minutes. Then work your way down the “pyramid” and run hard four minutes, recover two minutes; run hard three minutes, recover two minutes; run hard two minutes, two minutes recovery; run hard for a minute and cool down for a minute. End the workout with a 5 minute cool down.
Listen to music. While using headphones while running outdoors is not safe, listening to music on the treadmill can be a great way to fight boredom and will last longer. Pick uplifting songs and create a list for your workout, this will help prevent yourself from constantly checking the clock to see how much time is left.
Alternate with another cardio machine. Try to break up your run by alternating with the bike or an elliptical. If you want to do a 40 minute cardio workout, run on the treadmill for 10 minutes, then jump on another machine for 10 minutes, and continue alternating until you have reached your goal of total time. If you run on a treadmill at home and it’s your only cardio machine, try jogging up and down the stairs for five minutes, between jog segments.