I know some of you loathe the treadmill, but treadmill workouts are often some of my best speed sessions because I can so easily trick my mind and body in to really mixing things up!
Since posting about a few of my longer treadmill runs 16-20 miles, you’ve been emailing me left and right asking how to stay on longer than 2 miles without going crazy.
First, I handled that in my post on how to stay sane on long treadmill runs.
Today ideas for some of the shorter days to maximize your time.
Best Treadmill Workouts
Snow, wind, rain, heat, they can all turn an easy run into a never ending trudge…or make you totally bad ass.
While all those I’m a warrior endorphins are great, I have no qualms about skipping the harsh weather in favor of my treadmill. And because it doesn’t make me less of a runner to use it!
Here are 7 treadmill workouts to keep it interesting and happen to be great for performance. Playing with inclines will build your leg strength, while playing with speed when you can actually set it and hold it is great for endurance.
Treadmill Ladder Workouts
These might be my favorite ways to use the treadmill because you can actually work your way in to faster speeds, which means that the run starts out feeling easy and can finish feeling easy.
Ladders are not a tempo run or fartleks. This is more of a LONG interval style with increase intensity.
You can do this a variety of ways depending on your goal for the day. This one is ideal for practicing your goal race pace, which too often gets skipped over with speed workouts or easy runs.
Treadmill Workout for Beginners
This is ONE of my favorite workouts and one my runners are often assigned. I love helping people learn how to run by effort instead of a pace because we feel so different day to day.
I’ve found that many people jump in a program, trying to follow specific speeds that only lead them to injury. Here you’ll be learning to gauge how you feel and thus determine just how fast your body is really ready to go.
Steady Increase Workout
Another day, I was feeling like pushing things a bit and played around with easing in to speed work…as I did the workout I found I was able to go FAR BEYOND what I originally felt like.
I think there’s something to be said for easing in to it!
Hill Treadmill Workouts
Hill running is a FUNDAMENTAL part of becoming a better runner. They allow you to build leg strength with good running form, which translates in to speed!
Jackie Warner may not be my fav celeb trainer, but I did love this workout. It’s one that I lean on when I want to work up a sweat and once again ease in to a run. Usually each round I find myself running a little faster and after the last round I’m good for a few easy miles.
Be a Hiker
If want to work your legs, but aren’t up for a run then the hikers workout is your next best bet! If we had mountains nearby I would be climbing them all the time for the amazing strength the provide runners!
This is a walking workout, but it’s no joke. Runners can benefit a lot from adding in a few walking workouts each week to increase time on their feet with less pounding.
Treadmill Cross Training Workouts
Some days you’re at a hotel gym with no TV and can’t fathom running for 30 minutes straight on the treadmill. Other times you just know you need to get in some strength training or add variety to not lose your mind.
These workouts will allow you to shake up the winter doldrums!
Cross Training Workout
Get in your run and your strength all at the same time! I find these great when I’m at a hotel and there’s no TV to watch my normal dumb treadmill TV :)
HIIT Treadmill Workout
Let’s be honest, I’m not really a super high intensity worker outer. I like my short speed sessions or my very long easy runs.
But I know some of you are looking to crush it and so the next workout is for those of you who really want to push your limits!!
Treadmill Abs Workout
Finally, you know that every runner needs more core work right?? So why not combine them in one sweat session!
This is a fun one from Happy Conduct to give you more ideas on how to mix it up. For everyone asking how do you lose belly fat on the treadmill? A combo of strength, cardio and nutrition is what it always comes down to!
How to get an effective workout on the treadmill?
Focus less on specific paces and pay more attention to the effort level you’re putting in. If you’re training for a certain race, then utilize the incline to simulate the course. If you’re focusing on running for weight loss then doing a combination of EASY longer runs with 1 to 2 short fast interval sessions weekly is key.
What’s the best workout on a treadmill?
The best workout always depends upon your goals, but for most runners the treadmill is an ideal place to work on pacing. I love using it for goal paced runs because you’re able to learn exactly how it feels to run and hold a specific pace.
Additional Treadmill Training Tips you Might need:
- Why do I run slower on the treadmill
- How to Optimize Race Performance with Treadmill Running
- What to Look for in a At Home Treadmill
- Tips for Doing Long Runs on the Treadmill (I’ve done many 19 milers)
Do you enjoy treadmill workouts?
Do you have to mix things up to go longer on the mill?
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