Mastering the ‘mill: How to Make the Treadmill Work for You (Part 1)
| May 26, 2010 | Posted by Lauren under Running |
The weather in New England is crazy. The beginning of May was cold and miserable, and now we’re having a sudden heat wave. Although I’m very happy that things are finally warming up, the sudden change in temperature has been a bit of a shock to my system on runs. Up until recently, my body has been used to running in cool cloudy weather. I haven’t had time to adjust to running in the heat.
So with today’s temperature smashing the old record high, I sought refuge in the air conditioned gym, spending a little quality time with many runners’ worst nightmare: the treadmill.
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A recent Runner’s World poll asked readers what type of workout they find the hardest to complete: treadmill runs, core workouts, speedwork, long runs, or tempo runs. Can you guess what they said?
Running on the treadmill was the clear winner, with 41% of respondents ranking it as the hardest. This was significantly more than those who said core workouts (19%) or speedwork (17%).
I find this somewhat surprising. Yes, I know…the treadmill can be incredibly boring. You run for miles and miles on a crazy machine, yet don’t get anywhere. Personally, I would much rather run outside than be stuck in a gym. But I really think that us runners shouldn’t fear the “dreadmill” so much! When viewed properly, this machine can be an invaluable tool that can actually help improve your running.
So next time you find yourself stuck inside on the ‘mill, embrace it. Use the time to improve one (or all!) of the following things: your form, your speed, and your mental endurance.
Making the Treadmill Work for You
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1.) Fix that form
The very first thing you should do when you get on a treadmill is to evaluate your running form. Having the proper form is important not only because of how it looks, but also because of the improvements it can make in your overall speed. Since you don’t have to pay close attention to your surroundings, treadmill runs are the perfect opportunity to work out any problems.
When I first started running, my form was awful – my elbows stuck out, my shoulders rode high, I had a very short stride, and duck-toes like you wouldn’t believe. Here are the tricks I used on the treadmill to change how I was running:
- Watch yourself in the mirror (or the TV/window for those of you who don’t have mirrors): At my gym, we have TVs attached to every machine. I often look into them to evaluate how I’m running. I focus on keeping my face relaxed, my shoulders down, and my arms low (your hands should be at about hip level). Periodically, I look back at myself to check my progress (especially when I’m getting tired).
- Look at those feet! Getting my toes to point forward when I ran instead of out was hard work. It took a lot of concentration to get to a point where this happened naturally. The treadmill helped me make the change, since I could pay more attention to the ground.
- Gradually increase your speed. To make my stride longer, I would start off running really slow and then gradually increase the speed by 0.1 mph. This subtle change helped me focus on keeping my leg turnover steady while lengthening my stride to keep up with the faster pace.
2.) Feel the need for speed
I will focus on this more in a future post, but the treadmill can help you become a faster runner because you can control your pace. Switch up your speed by:
- Running intervals (like these examples from
Runner’s World) - Completing a run at a goal pace that’s faster than your normal average pace
- Running negative splits (completing the second half of the run faster than the first half)
- Or going all out to work on your sprint
When I was in high school and trying to improve my mile time, I would go down to the basement, warm up and then pump the treadmill up to my goal pace, trying to hold it there for an entire mile. Even when I didn’t quite make it, the workout wasn’t a waste. Every time I practiced running at that speed, my body gained valuable experience about what it felt like to run that fast.
And as an added bonus, mixing up a run with intervals can make the time go by faster and help beat treadmill boredom.
3.) Get inside your own head
The mental game is by far the hardest part about running on the treadmill. 
The monotony of the run, the hot smelly gym…these things make it harder not to focus on how tired you are. But if you can get inside your own head and learn to improve your focus, your runs will become a lot easier and you’ll be able to stay on the treadmill for longer than you thought possible. Plus, this improved mental strength will be an advantage when it comes to completing those tough runs or races outside.
Some tips to improve your mental strength and stay focused during a run:
- Cover the screen. I always cover the screen of my treadmill with a towel so that I stop focusing on how slow my tiny virtual dot is moving around the track, and start focusing on enjoying my run.
- Daydream. Look ahead of you at a spot on the wall (or the towel) and let your eyes glaze over while your mind takes you to another place. You don’t have to pay attention to where you’re going. Sometimes I even close my eyes for a few seconds to really help myself zone out (just be careful not to fall off!).
- Watch yourself run. I know it sounds a bit vain, but staring at yourself running can really help you zone out. As I mentioned above, I often look into the TV screens to see how I’m doing. If I focus on looking strong, the girl I see looking back at me with a determined look on her face gives me motivation to keep going
- Count songs, not seconds. With my screen covered, I don’t have the timer to tell me how long I’ve been running. Instead I focus on how many songs I’ve listened to and try to get excited about the song that is coming up next on my playlist.
- (and then) Don’t let yourself look at the screen until a certain number of songs have passed. This is a big one for me. I always play little games with myself, especially when I’m feeling tired and want to stop. I usually have a set number of songs I want to run through that corresponds to how many miles I want to run (I estimate 1 song = 1/2 mile…usually an underestimate, but it’s close enough). This helps me zone out and focus on the music instead of how tired I’m feeling. And when the urge to look at how far I’ve gone (or stop) becomes almost overwhelming, I tell myself that I can look after just one more song.
When you focus on using the treadmill as a tool (and not viewing it as a punishment), your treadmill runs will become more enjoyable. And your running will improve as well!
I plan to continue this little mini-series next week, when I’ll share my favorite treadmill workout with you. This is how I run on one 90% of the time, and it’s a great approach to the ‘mill that improves both your speed and your mental focus…and helps the time go by faster. I know the suspense is probably killing you, but hopefully you can wait for that, along with a few more tips on how to be a master of the ‘mill.
And finally – an announcement: on Friday, I’m going to share the official rules and regs of the Shape Up Summer Challenge! Entry is going to be on a rolling basis, and there will be a couple of different ways to participate (along with a couple of different prizes!), so if you haven’t checked out The Core yet, now’s your chance!
Any tips you have on how to master the ‘mill? And what’s the longest you’ve ever run on one? While I typically don’t do more than 7 or 8 miles on the treadmill, my record is 15 — a run I did last winter when the weather was awful.
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For another positive view on treadmill running, check out Kelly’s post here!
shape up summer challenge?! thats totally exciting!
btw just linked this post to my mom.. she NEEDED to read this since she is afraid treadmills will ruin her running.. but i wanted her to see the tips and to kind of prove that it has its place and can work! SHE LOVED IT! (and printed it out hehe) thought id let u know.
xoxo <3
.-= kelsey@snackingsquirrel.com´s last blog ..Dark Chocolate Redemption =-.
These are great tips! I usually don’t mind the treadmill; I always play little games in my mind like you mentioned. I’m excited for your favorite treadmill workout!
I think the most I’ve ever done on a treadmill is 6 miles.
.-= Katie @ Health for the Whole Self´s last blog ..Lovin’ on Lunch =-.
Oohh good tips! I HATE the treadmill, I’ve never gone more than about 4miles on one. It’s sooo dull, and my legs always ache on it! So 15miles…IMPRESSED!!
oh my–15 on the TM? i did 10 once. like 5 years ago. these days i max around 3. great tips–i definitely play games with songs and stuff too to pass the time. and love the form tips. i have such a hard time wanting to share tips with random people who don’t know me from eve at the gym and running trails. like to the person who wore long sleeves yesterday on his run, when the temperature was in the 70′s.
Hahaha I’m like that too. I can NEVER understand why people wear so many layers when they’re running in warm weather! It’s crazy.
I am completely in awe of you for doing 15 miles on a treadmill! Honestly, my record might be about 4, and even that was a struggle. I just can’t do it! Sometimes I want to though if the weather is bad and my legs are itching to run, so these tips will be put to good use at some point for sure. Covering the screen is a must for me too!
When I first started running, I did it *strictly* on the treadmill and I hated it! Then I switched to running outside (totally different/difficult) but I enjoyed it so much more that I vowed never to go back! It’s weird…I got MORE injured on the treadmill than outside (my feet in particular). I think the longest I ever went was 5 miles
I might be participating in & out of the summer shape-up, but I want to give it a try!
.-= Danielle (Runs on Green)´s last blog ..Bed & Breakfast Critic’s Review =-.
I can definitely understand that. I think running on the treadmill can be really hard on your joints (and feet!), and so I definitely try not to run on it all the time. Plus, going outside is always more enjoyable….and a better workout overall.
I LOVE running on the treadmill- rare right? The most I’ve run on the treadmill is 10 miles. Funny enough, that takes some coordination since our Gym times out at 60 minutes. So, I had to hop from one to another:) Here’s what helps me with the treadmill:
1) 1% incline at all times- Love the 1% level and I’m told it’s close to the outdoor experience. I’d have to say that my most recent race experience proved that to be true but it depends on where you run. When I was living in Pittsburgh I know there were inclines that were much steeper.
2) Fan – If your gym has a fan, turn it on people!! Nothing worst than running without any air circulation. I’ve never felt cold while running inside especially after the first 1/2 mile
3) Low-weight hand weights. Holding 2 or 3 ib handweights while running works your arms while you work your legs. Of course, you can do this outside too but I do it with no problem on the treadmill
4) High ponytail and underarmour or tank tops- you WILL get sweaty in the gym, so dress accordingly
OK, this is all I’ve got! Great post and great topic.
.-= Madeleine´s last blog ..Snooze Fest w/the Big Guy =-.
Yikes! I hate when tradmills do that! There are a couple at my gym that are like that too and it’s such an awful shock, because I never expect it.
Thanks for all these treadmill tips!! They’re great!! And I agree… You definitely will get sweaty. I have to repeatedly wipe my face while I’m running. (gross)
All great tips! I always cover my screen too! It totally helps! The longest I have done is 14 miles on the treadmill. I remember thinking it was so mad…truthfully I could probably run an entire marathon on a treadmill. I don’t mind it…I zone out and totally get lost in the run.
.-= Kelly @ Healthy Living With Kelly´s last blog ..I <3 Thursday =-.
The longest run, I’ve mastered is only five miles. I really get bored, but today I’m going to try song counting to see if that helps!
.-= Lindsay´s last blog ..And The Story Continues =-.
I consider myself a very beginner runner, and I loathe using the treadmill, BUT S.C. weather is so hot and humid it can be torture trying to run very far in the summer, so I’m trying to find ways to make the treadmill more fun. I’m going to try taking a towel to cover the screen. Those ticking numbers are probably my #1 problem.
.-= zenlizzie´s last blog ..My Week Without Sugar (almost) =-.
I feel like this post was written for someone just like myself. I HATE the treadmill… mainly because it makes me realize how bad of a runner I am. I can’t keep a steady pace, feel totally awkward and get super bored. I guess I should add “mastering the mill” to my summer workouts. Yuck… but I think your tips will definitely help and I’m excited for more in the series!
.-= Alex @ IEatAsphalt´s last blog ..Have a safe summer in the sun =-.
Just found your blog through Brit Chick Runs and can’t wait to read more. I like this post so much as I often struggled with the treadmill when I first started exercising. I have done ALL of the points you mentioned and really believe they have helped me improve my running. I do all of the tricks that you mention to improve your mental strength – I can get rid of the time on the display and only look after each song. It is such a god way to make time past.
Thanks for posting! I always complain about how dreadful treadmills are. If it’s too hot or raining outside, I usually end up not running instead of packing it in and moving inside.
These are all great tips–hopefully I’ll get over it and tackle the treaddy!
.-= hbobier @ Basil Vodka´s last blog ..Sometimes Beer = Dinner =-.
For my 16th birthday, I asked for my very own treadmill. I loved it for a year. And then I started crying every time I stepped on the thing. You’re right — the worst part about ‘milling is the mental part. I just can’t get over it. Getting on the treadmill probably causes me more psychological stress than it does physical. And when physical stress outweighs the benefits, then I need to start reconsidering why I’m doing what I do. Which is why I never run on the treadmill anymore, except for if I’m doing circuits, and the ‘mill is just one (short) part of the deal.
Your tips are good though. I already follow all of them — except for songs because, as you know, I don’t do songs while running — but alas, I’m still an outdoors-only runner. I guess I just really, really, don’t like the treadmill.
.-= aletheia´s last blog ..Kale vs. Cabbage: Battle of the Brassica =-.
Love these points you made about the treadmill. I ran for years on the treadmill because it just seemed easier, it worked rain or shine, it was trusty, etc. But then I began to hate it so much. I gave itup. I’ve switched to outdoor exercise and I much prefer it, but I still respect the treadmill for so many reasons. I think you are so right about the differences and the adjustments you need to make to make the machine work for you! In Seattle, I think I’ll have to use it more just because of the rain factor.
Hope you had a fabulous weekend, my dear!
.-= Andrea @ CanYouStayForDinner.com´s last blog ..Sandwich, Cinema, Sardines =-.
15 miles?!?! you are a beast.
i am one of those people that HATES the treadmill. however, when i do run on one, there are two things i do to ensure i don’t go crazy: i do NOT look at the time on the machine, and preferably pick a machine with a TV (my gym thankfully has these). it keeps me going on those days i can’t work outside.
awesome, informative post my dear!
.-= Holly´s last blog ..Madison 1/2 Marathon Weekend, Part Two =-.
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