4 Tips for Your Treadmill Workout

Article posted in: Fitness
person running with orange sneakers on treadmill

Whether you have a treadmill at home or use one in your apartment or local gym, they can be great alternatives to facing hot or cold weather. Most avid runners prefer outdoor terrains. However, for those just starting out or looking for ways to spice up their workouts, here are some helpful tips to get the most out of your treadmill exercise!

1. Walk on an Incline

woman hand increasing incline on a treadmill

This one may appeal more so to those less avid runners, maybe just starting out or maybe just looking for a new cardio routine. According to a study, published in Medicine & Science in Sports & Exercise, uphill walking at a slower speed is a successful method for weight management that doesn’t put too much pressure and stress on joints. We all know brisk walking is a highly recommended form of exercise, but setting your treadmill on an incline and walking at a slower rate is also an effective workout. It provides proper cardiovascular stimulus without the added stress on joints or muscles.1

2. Listen to Music

woman Exercising on treadmill in the gym and using smart phone

Whether you like cardio or you’d rather skip to the weight training, listening to music is one way to really amp up your workout routine on the treadmill. According to Healthline, research demonstrates that listening to some tunes may be beneficial “during repetitive, endurance activities,” subconsciously making you work harder. Music has also been shown to boost mood and improve coordination! But the most obvious benefit of music is just a good distraction. Tired of running? Race to the end of this song. Bored of your walk? Put your songs on shuffle. It’s a great way to keep your mind busy while you keep your body moving.2

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3. Replicate Running Outdoors

two men running on treadmills

If you’re an avid runner and you’ve turned to a treadmill because of convenience, inclement weather or any other reason, you may want to try your best to mimic the feeling of running outdoors. According to the Journal of Sports Sciences, increasing your treadmill grade, or incline, to 1% rather than zero more closely reflects the energy cost it requires you to run outdoors. Because the treadmill is inside and there is little to no air resistance, it typically requires less energy than it would to run outside. Increasing the grade to 1% ensures you are getting the most out of your “flat road” run on a treadmill.3

4. Try Interval Training

Woman Incline Treadmill Running

Interval training may just become your best friend! Alternating between short periods of intense exercise (such as sprinting or running) and recovery periods is a great way to get the most out of your workout. Healthline describes interval training as “the most time-efficient way to exercise,” as it has been shown to burn 25 to 30% more calories than alternative workouts. Interval workouts have also been shown to increase the metabolism, even after your exercise is complete.4

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Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/21200344/
  2. https://www.healthline.com/health/music-can-make-or-break-your-workout
  3. https://pubmed.ncbi.nlm.nih.gov/8887211/
  4. https://www.healthline.com/nutrition/benefits-of-hiit