These Treadmill Workouts Build Speed and Endurance

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In a way, treadmills are a necessary evil. There’s nothing worse than needing to do your long run and realizing it’s pouring and 35 degrees outside, and the last thing you want to do is stare at a blank screen in the sticky cardio section of the gym. But when the circumstance demands it, there *are* ways to make treadmill workouts fun and engaging.

“Treadmills are truly invaluable for runners who face barriers to getting outside,” says Kelly Roberts, an RRCA-certified run coach and founder of the running community Badass Lady Gang. “Whether it’s a mom who can’t leave their kids alone, someone who doesn’t feel safe running in the dark or in their neighborhood, or inclement weather, a treadmill allows runners to get their training in despite real-world obstacles.”

The best part: Treadmill workouts are so dang versatile. If you want to break a sweat without spending hours at the gym, up the speed and jump into some all-out sprints. Stuck at a crappy hotel gym and all that’s available is the treadmill? Bump up the incline and hit some hills. There are so many ways to make the treadmill—dare I say it?—enjoyable. You just have to know the tricks.

Below, find our guide to treadmill training that doesn’t suck—including why treadmill sessions can be so efficient and impactful for a variety of goals, our favorite treadmills to level up your home gym, several treadmill workouts to choose from, and tips for making the machine more fun.

Meet the experts: Kelly Roberts is an RRCA-certified run coach and founder of the running community Badass Lady Gang. Erica Coviello, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked. Karli Alvino, CPT, is a personal trainer and coach at Mile High Run Club in NYC. Ellen Latham, personal trainer and co-founder of Orangetheory Fitness.

The Benefits of Treadmill Training

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They allow for consistent and precise workouts in a small space.

Above everything else, it can replicate pretty much any run, jog, or walking workout you would do outside or on a track, Erica Coviello, CPT, a level 2 certified RRCA running coach, previously told Women’s Health.

You can use the tool to control both grade and pace to dial in on exact intensity, which is difficult to replicate outdoors, Roberts says.

And, the treadmill forces you to stay honest. “Outside, it’s easy to ‘feel’ like you’re running at a 10:00 pace when you’re actually cruising at 11:15 and blaming the wind, the slight uphill, your dog, or Mercury in retrograde. On a treadmill? The pace is the pace,” Coviello points out.

That matters when you’re trying to hit specific training targets, like improving your VO2 max, cadence, or developing speed. “A treadmill lets you isolate the variable you’re training instead of fighting five other ones at the same time,” Coviello says.

There are also treadmill workouts for every goal—you can use it to build power, strength, speed, or endurance, Coviello says. Plus, if you’re running or jogging, you’ll provide a high-impact stimulus to your bones, which helps increase bone density (though it may be tough on your joints. If you’ve had joint issues in the past, talk to your doctor before proceeding with treadmill training).

They can help in improving your cardiovascular health.

Of course, walking, jogging, and running can all improve your heart health. A study published in the Journal of the American College of Cardiology found that running even five to 10 minutes a day at slow speeds showed an ample reduction in cardiovascular disease.

They can help you rehab an injury safely.

Treadmills are helpful, too, if you’re coming back from an injury-related workout break or re-building strength for a minor one. The impact when you are pounding a treadmill belt is often slightly less than what you might experience when walking and running outside on surfaces, Roberts says—especially since you don’t have to worry about downhills (where impact tends to be the highest).

WH Editors’ Favorite Treadmills

Incline Walking Pad

$299.99 at amazon.com

T101 Folding Treadmill

$999.00 at horizonfitness.com

Walker Pro Under-Desk Treadmill

$329.00 at amazon.com

Expert-Backed Tips for Genuinely Enjoying the Treadmill

If the tread isn’t your favorite way to get your run in, we don’t blame you. But there are ways to make it more enjoyable.

Plan a distraction. It’s a classic tip because it works. Set up a tablet on the treadmill so you can watch your favorite show (something you really can’t do on an outdoor run!). Listen to an intriguing podcast. Put on your favorite workout mix. Find what works for you and stick with it.

Bring a friend. Everything is easier with another person. Have a friend hop on the treadmill next to you so you can chat and keep each other accountable. “Just having someone next to you, can help pass the time with moral support and mental distractions in the way of good conversation,” Coviello says. Or, if you don’t have someone close by to accompany you, you can also plan a phone call while you’re on your run.

Practice acceptance. “If you step onto the treadmill already bracing for a miserable experience because you hate it, you’re making the workout harder before it even starts,” Roberts says. You don’t need to pretend like it’s the best run of your life—you just need to reframe your mindset. Even if it sounds cliché, tell yourself: “I don’t love running on the treadmill but I’m grateful I get to run at all, even if that means I am doing it on a treadmill today,” Roberts says.

Gamify it. One of the treadmill’s greatest advantages is how many variables you can control. Play with intensity and incline in small chunks so your workout feels more digestible. Every minute or two, you up the incline or the speed for a minute, and then dial it back to recover. Chunking up the time can make the workout fly by, Roberts says. The changes don’t have to be brutal— “just enough to steal your attention.”

Our Favorite Treadmill Workouts

Need some fun treadmill workouts where time flies? Look no further. Here’s a few of our favorite workouts that will improve your speed, endurance, and strength.

Beginner Treadmill Workout

What it’s all about: Beginner runners tend to gravitate toward running workouts with a lot of room for breaks, says Karli Alvino, CPT, a personal trainer and coach at Mile High Run Club. “This program has a lot of intervals, as well as room for improvement.” Because of this, it’s a good intro to tread workouts. FYI: RPE stands for “rate of perceived exertion.” On a scale of 0 to 10, think of 0 as an effort equivalent to relaxing on the couch, 5 a recovery jog that’s easy enough for you to talk, and 10 your all-out sprint, says Alvino.

Time: 38 minutes

5 minutes: Warm-up (dynamic stretches, walk or jog)
90 seconds: Light run (RPE 6)
1 minute: Recovery walk (RPE 3–4)
90 seconds: Run at 3 percent incline (RPE 6–7)
1 minute: Recovery walk (RPE 3–4)
90 seconds: Hard run (RPE 8)
1 minute: Recovery walk (RPE 3–4)
90 seconds: Hard run (RPE 8–9)
2 minutes: Recovery walk (RPE 3–4)
90 seconds: Hard run (RPE 8–9)
2 minutes: Recovery walk (RPE 3–4)
90 seconds: Hard run (RPE 8–9)
2 minutes: Recovery walk (RPE 3–4)
2 minutes: Run at 3 percent incline (RPE 6–7)
90 seconds: Recovery walk (RPE 3–4)
2 minutes: Hard run (RPE 7–8)
90 seconds: Recovery walk (RPE 3–4)
2 minutes: Breathless run (RPE 8–9)
90 seconds: Recovery walk (RPE 3–4)
30 seconds: Sprint (RPE 10)
90 seconds: Recovery walk (RPE 3–4)
30 seconds: Sprint (RPE 10)
2 minutes: Cooldown (walk or jog)

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Strength-Building Incline Workout

What it’s all about: Keep your treadmill at a 1 percent incline whenever you reach your steady-state pace—this is your recovery period. You’ll increase the incline from there to target your glutes and hamstrings. “By increasing the incline, you will increase the effort it takes to maintain your speed,” says Ellen Latham, personal trainer and co-founder of Orangetheory Fitness.

Time: 15+ minutes

5 minutes: Warm-up (walk or jog)
1 minute: Steady-state pace at 1 percent incline
1 minute: Maintain pace at 2 percent incline
1 minute: Maintain pace at 1 percent incline
1 minute: Maintain pace at 3 percent incline
Continue alternating 1 minute at 1 percent incline, then 1 minute at a higher incline, increasing by 1 percent incline every time, until you have reached the highest incline on the treadmill (or as high as you can go). Maintain steady-state pace throughout.
5 minutes: Cooldown (walk or jog)

Endurance-Building Treadmill Workout

What it’s all about: Push your steady pace—that speed you can comfortably maintain for about a half hour—through longer and longer intervals in this workout from Latham. You’ll increase your speed for one to three minutes, with an active recovery after that. “The longer you increase speed, the longer your steady-state pace,” says Latham. Breathe deep and focus on running long and strong.

Time: 17+ minutes

5 minutes: Warm-up (walk or jog)
1 minute: 1–2 mph above steady-state pace
1 minute: Steady-state pace
2 minutes: 1–2 mph above steady-state pace
2 minutes: Steady-state pace
3 minutes: 1–2 mph above steady-state pace
3 minutes: Steady-state pace
Repeat until fatigued, always matching your steady-state pace recovery with the duration of your effort.
5 minutes: Cooldown (walk or jog)