With these dreaded winter months, running outside is basically out for all of us who are actually sane and don’t enjoy freezing our butts off. I don’t know about you guys, but I have a really hard time motivating myself to run outside without there being a race pushing me forward. So I’m stuck at the gym every run on a treadmill running in place. Thankfully, I actually really enjoy the treadmill, it’s where I learned to run after all, but I know that isn’t the case for everyone. For most people, the treadmill is actually the dreadmill. But using the treadmill properly and learning some tips and tricks to making it less of a pain can actually make you enjoy it a lot more. It doesn’t have to be painful and it doesn’t have to be boring.
So today, I want to share with you guys some of my tips for running on the treadmill.
Don’t run the exact same every time
A lot of the time we think that treadmill running means setting a pace and running for a half-hour at the pace, or until we hit the miles that we want, but that’s the absolute wrong way to go about treadmill running. Doing that you’re going to get bored and tired fast. Instead, you have to mix up the way you run so you keep things exciting.
Sure it’s fine to do some steady-paced runs every once and awhile. In fact, I love putting the treadmill on a steady 8:30 minute mile pace and seeing how long I can run for before I get tired, but I don’t do that every time. At least twice a week I do a high-intensity interval that changes up the speed and the incline throughout different intervals. Not only does this help burn more calories, but it’s a great training tool too. I also make sure I incorporate at least one long, slow run (at a jogging pace) once a week. Usually, on Sundays I take my time to do a 6-12 mile run at a steady 10:30-11:00 pace to make sure I am staying conditioned for half marathon training. I also like to incorporate short sprints with strength training in between.
Basically, I don’t do the same run two days in a row. I used to do that, and let me tell you, it wasn’t motivating at all. This method gets me excited to go to the gym each time because I know I get to do something different.
Don’t run on top of the bar
I see this at the gym almost every single day, and to be fair when I’ve been running a long time or fast I do this too. But one of the worst things I see at the gym while people are running on the treadmill is people being way too close to the front bar. Running in this position restricts your movement and lessens your strides, minimizing your run. Instead, you should run towards the middle or back of the treadmill. I promise you are not going to fall off, and if you are afraid that is what the emergency stop cord is for. But you’ll notice if you take a step back and run towards the back, you’ll run with much more ease.
This will also limit your desire to hang onto the bar which you should try hard not to do too (this has been my bad running habit of 2020 that I am trying to break). Holding onto the bar makes your form sloppy and can really hurt your back. It also limits the effectiveness of your workout, meaning you’re not going to get as much out of your efforts as you would otherwise. Don’t be like me, guys, don’t grab the bar unless you absolutely have to.
Practice good form
This is a huge one. If you are going to be running on the treadmill, this is the time to make sure you are practicing good form. You’re not running outside with various distractions. This is the time to really focus on your run. Watch where your foot hits on the tread. Are you heel stepping? You shouldn’t be. Instead, you should be landing on the ball of your foot. Are your arms crossing over your body? They shouldn’t be. Limit your arm movements to back and forth. Are you leaning back? Don’t. Lean your body slightly forward to drive your movements forward. This is the time to make sure your running form is ideal.
Don’t look at your feet, don’t look at the screens
It’s always tempting to watch whatever is on one of the many screens on the gym TVs. After all, they’re there for you to watch, right? Sure, but doing so can really cram your neck and make your running experience very painful. The same goes for looking down at the tread below you. Instead, you should keep your focus centered on what’s in front of you.
When I’m sprinting I usually end up picking a fixed point to stare and concentrate on while I run and get lost in my motivational music. If I’m running distance or a HIIT (depending on the intensity of the HIIT) I watch a TV show or a movie by putting my phone on the ledge directly in front of me. I hardly ever know what’s actually playing on the screens at the gym.
Not every day is a running day
Just because you’re at the gym, doesn’t mean you have to run. There are plenty of other activities you can do at the gym to get your sweat on. Lifting is great, but if you are still looking for some cardio, you can add some high-intensity intervals on the elliptical (yes, that’s a thing), but unlike with the treadmill, you’ll be low impact, which is a great break for your joints. You can also try biking or rowing, both activities I like to use to mix up my workout.
It’s just important to not let yourself get burnt out on the treadmill. If you’re not feeling a run on a certain day, maybe it’s time to try something different. After all, you don’t want the treadmill to be the dreadmill.
What’s your favorite way to use the treadmill? Are you a fan of HIIT training or do you like to just set it and go? Share some of your favorite workouts in the comments below! I can’t wait to read them!
Until next time,
Kat
Kat Classics 