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Using a Treadmill for a Great Workout

July 26, 2021

Written by Heather Salvia, Associate Director of Fitness & Programs

On those days when you can’t workout outside, a treadmill can be a great indoor exercise tool. If you have ever thought working out on a treadmill sounds boring, you aren’t alone, but here are a couple of engaging, versatile workouts with varying intensity to try on the treadmill next time you are stuck indoors.

The Walk-Run

This workout is good for someone who doesn’t love to run for long periods of time, or someone getting back into running. The alternating of walking/running will also break up the impact. Incline can be between 0-2 or more if desired.

  • Start off with a 1-mile warm-up – light jog around 4.5mph
  • At the 1-mile mark, boost up your speed (between 5.5-6.5mph) for ¾ of a mile
  • Turn the speed down to brisk walking pace and walk for ¼ mile
  • Repeat this interval (can increase speed during the run beyond 6.5 if fitness level allows) for between 20-45 minutes
  • Cool down with a 1-mile walk

Mile Repeats

This workout is good for anyone who is looking into increase their speed in running or just looking for an overall good workout. Incline can be between 0-2 or more if desired.

  • Start off with a 1-mile warm-up – light jog around 4-4.5mph or a comfortable pace
  • Walk for ¼ mile to prepare for the 1st-mile repeat
  • After ¼ mile turn up your speed to your desired pace and run as fast as you can sustain for 1-mile
  • Turn the speed down to walking and recover for 4 minutes
  • 2nd mile-repeat – run as fast as you can sustain for 1-mile, seeing if you can keep your same pace or beat it
  • Turn the speed down to walking and recover for 4 minutes
  • 3rd mile-repeat
  • Turn the speed down to walking and recover for 1-mile

Incline Sprints (Hop-on/Hop-off)

This workout is more advanced and for anyone looking to amp up their conditioning. In the beginning of the workout, take a few practice rounds to make sure you can grab the rails and safely step off the treadmill during rest periods.

  • Rounds: 10
  • Speed: 10 mph
  • Incline: 10%
  • Work Period: 10 seconds
  • Rest Period: 10 seconds

The treadmill can be a great tool for a variety of conditioning work – if you know how to use it! I hope this blog gave you some ideas and inspiration for your next treadmill workout.