Five Ways to Make the Treadmill Suck a Little Less

“There are going to be days when it’s just not practical to get outside, especially when the seasons are changing,” says Rebeka Stowe, a Nike Running coach in New York. “But if you can work on letting go of that resistance to indoor workouts, you’ll find it can unlock a lot of mental benefits.”

1. Get your workout in.

Is running on a treadmill different than running on a track? Of course. But breaking your treadmill session into intervals can make it a bit more fun. Stowe suggests focusing on longer intervals: “Treadmills can take a second to reach your desired speed, so longer reps let you set it and forget it without constantly needing to adjust,” she says. For example, start with a ten-minute warmup, followed by six three-minute intervals at your 10k pace with three minutes of rest in between, and finish with a ten-minute cooldown.

2. Team up with a friend.

Running indoors with a buddy may not be as popular as meeting up for an outdoor run, but it has its perks. “It’s great when your friend runs at a different pace than you do,” says Stowe. “It gives you a chance to connect with someone you wouldn’t normally run with.” Another option is signing up for the same virtual class on platforms like Peloton or Apple Fitness+—having a friend join can be just the push you need to get moving on days when motivation is low.

3. Take a treadmill class.

There are lots of virtual group fitness options, but if you live near a treadmill-based studio like Stride Fitness or Mile High Run Club, now might be the perfect time to give them a try.

4. Power through your run with music.

We’re not talking about the power hours from college. Research shows that listening to music can improve running performance by increasing speed and endurance without making you feel more tired. So crank up your favorite playlist, and keep things interesting by hitting “next” on the minute, every minute. Breaking the workout into smaller chunks can make the time fly by.

5. Watch your favorite show.

“Maybe it’s an NBA game, a reality show, or just a movie,” Stowe says. “Watching something while you run can help you zone out, which is ideal for those steady-state runs.” By focusing on something other than your running stats, you might notice the time going by faster—great for those longer, “time on feet” sessions.