I know some of you loathe the treadmill, but I have to admit 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.
Listen I talk all about that in running long, so today I want to share some workouts that are going to help you get faster, avoid slipping on the ice this winter and yes still get a serious hit of endorphins for that runners high!
In fact, before we get to the workouts a few things you might also want to read:
- 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)
Best Treadmill Workouts
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.
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!
Build Power with 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
Do you enjoy the treadmill?
Do you have to mix things up to go longer on the mill?
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