When unfavorable weather—be it rain, extreme heat, or snow—complicates outdoor running, treadmills offer a controlled and reliable option. Even if you have time constraints or just seek the convenience of indoor comfort, treadmill workouts provide an effective alternative for all runners.
Our Runner’s World Guide to Treadmill Workouts simplifies treadmill training with diverse individual workouts—from hill repeats to speed intervals—and full training plans suitable for every skill level. Our guide will also help you discover the benefits and motivational aspects of treadmill running, transforming it into a key part of your training routine and ensuring progress.
Workout Plans
You can accomplish any type of workout on the treadmill, including a HIIT workout, tempo runs, and hill sessions. This set of workouts—from walking to goal-based plans that help your get faster or churn up hill stronger—created by trainers and coaches will challenge you and get you to your goals.
Walking Workout Plans
New runners can build a training base with these low-impact walking workouts. A great way to ease into running, you can increase your intensity slowly and avoid feeling too sore after. Plus, because the workouts are low impact, you can plan for more consecutive days of exercise. These are also great if you’re just coming back from an injury (and are cleared to exercise).
Beginner Workout Plans
These are the best treadmill workouts to kick off your training, as they allow runners to build a base, tackle hills, and work on speed in a safe and controlled environment. Designed for beginners, these workouts allow you to pay attention to your cadence and focus on form, so you limit the risk of injury.
Goal Based Workout Plans
Want a workout that will help you hit your running goal? Look no further. Give these a try and you’ll be running faster, crushing hills, and building endurance before you know it.
Incline Workout Plans
Tackle a new challenge with these power-boosting intervals! By keeping your body strong and your mind engaged, these incline workouts will prepare you for any hill you might encounter outdoors.
Hilly Race Workout Plans
Sign up for a race that features lots of hills? Add hill training to your regimen so you can make it to the finish line feeling strong. Treadmill incline workouts offer the versatility needed to prepare for a hilly race, especially if you live somewhere that has mostly flat terrain.
Guided Workout Plans
Follow along with digestible videos that walk you through a variety of workouts so you can take on our 20- to 30-minute sessions with confidence. Guidance from expert trainers, instructors, and coaches ensures you’re training correctly.
Training Plans
If you’re all in on treadmill workouts and want a full race training plan, we got you covered with these programs for conquering a 5K and 10K. Plus, we have 30-day plans for those new to running.
Beginner Training Plans
From just starting to run to eventually working toward a specific goal, these 30-day training plans promise a smooth progression for new runners. Take the guesswork out so you can focus on the most important thing: enjoying your run.
Distance Training Plans
Did you know you could train for your next 5K or 10K on a treadmill? Control your pace, incline, and interval length while reducing the overall strain on your body and be ready to race in just four to six weeks.
FAQs
Do I really need to set my incline at 1 percent?
Honestly, the jury’s still out. A small 1996 study found that doing so mimics the resistance of flat outdoor running only for those running 7:09 pace or faster, but many pros are chill about their settings. Of course, the higher the incline, the more challenging the workout, so choose what works for you. (Crank it up if you need hill training indoors, though—5 percent and higher.)
Should I try racing a neighbor?
No matter how tempting it is to see how fast the treadmill runner next to you is moving (we know, the pull of competition is fierce), don’t go there. You may start moving too fast—or slow—and that just leads to frustration. Plus, adds Wilcox, “You wind up doing somebody else’s workout, not yours.”
Should I try a built-in workout?
Today’s treads offer tons of preprogrammed options—intervals, rolling hills, even military-style fitness tests. “Each has some value because it introduces variety,” says Wilcox. Use them to get new ideas, or to take advantage of that built-in virtual coach when you need inspiration to work a little harder.
Can I lose weight by running on a treadmill?
Just like running outside, you can log your miles on a treadmill to shed unwanted pounds (or keep them off). However, it’s important to keep in mind that other factors play a role in weight loss, too, such as a healthy diet, Nutrition - Weight Loss sleep. Some studies have also shown that our test team can play a role in weight loss as well.
Can I set up my own treadmill?
The short answer is yes, but don’t underestimate the task. We strongly recommend springing for white glove delivery and assembly service. Considering the investment you’ve just made in your new machine, it’s worth it. But if you’re feeling confident, we’ve got some assembly tips that will set you up for success. For instance, you’ll definitely want to recruit an extra pair of hands—and give yourself double the amount of time you think it’s going to take.
The Benefits of Treadmill Workouts
Ask Lisa Rainsberger about if you should opt for the treadmill, and the 1985 Boston Marathon champ and will respond with a resounding “yes.” Rainsberger swore by treadmill workouts to survive long Michigan winters growing up.
“My old treadmill lasted 14 years, two marriages, and moves to four states!” she tells Runner’s World, with a laugh. She specifically credits it as an awesome tool for interval training, which science shows can burn fat, increase strength, and improve speed.
What’s more, treadmills allow you to see yourself progressing, says Jill Bishop Korn, an exercise physiologist. “The numbers are right there in front of you,” Korn says. “For people who like to measure, it’s a motivator.”
There’s also the control factor: Treadmills allow you to train at a consistent pace (which can be hard to do outdoors), they don’t require navigating around potholes or stray branches or ice patches, there’s less joint stress than with asphalt or concrete, and they’re far safer for those who want to zone out and We may earn commission from links on this page, but we only recommend products we back.
“[Music can] make or break that training run, so you want something that has a nice beat you can connect to,” says Hollis Tuttle, RRCA-certified running coach. “Music at 160 to 180 beats per minute will help you maintain a nice smooth rhythm.”
How to Beat Treadmill Boredom
One of the biggest complaints about treadmills workouts, of course, is boredom. To keep it at bay, Rainsberger suggests skipping super-long runs (save those for the outdoors) in favor of shorter, programmed sessions two or three times a week.
Our bodies adapt quickly to new routines, says Korn, so be sure to spend at least part of your workout challenging yourself with a new speed or incline setting.
You can also turn to your Netflix queue, says Rod Wilcox, a running coach and personal trainer based in Edmonds, Washington—so long as you’re running a steady-state workout and not a grueling interval session (when you can’t afford to split your attention between safety and The Great British Baking Show). Most TV episodes conveniently last 30 minutes to an hour, depending on what genre you’re watching, so it’s the perfect excuse to multitask.
Today’s tech updates also make it easier than ever to stay motivated: Most gym and home models offer touchscreens, built-in fitness-tracking apps, dozens of workouts designed by running pros, and settings that allow you to mimic steep hills (think 15 percent inclines) and drastic downhills (up to 3 percent). Some treadmills even sync with activity apps, or allow you to access mapping programs that simulate real-road conditions, like some models from NordicTrack.
If the weather really does demand that you do your long runs indoors, fitness writer Emilia Benton suggests a few tips for making multiple hours on the belt more bearable:
- Set up a comfortable (cool!) environment, and change clothes midrun if necessary to support that
- Start with a walking warmup
- Give yourself incentives
- Hydrate more
How to Figure Out Pacing on a Treadmill
Before you get started, dial in your pace:
- “Easy pace means you can hold a conversation,” says Wilcox.
- For a fast pace, you can say a word or two, but not a complete sentence.
- All-out pace is a sprint: You can’t talk, and can only sustain your speed for 30 seconds to a minute.
- Recovery pace is between easy and fast, meaning you can talk, but don’t really want to because you’re tired from the previous hard effort. If you’re doing an interval workout, use the recovery time to get ready for the next push, slowing down your speed as needed.
when you run
You’ve decided you’re ready to invest in a treadmill, great! Now what? Knowing what to look for before making this purchase is key when it comes to getting exactly what you want and need—so you can keep running for years to come. Here’s what to consider:
1. Size
To ensure comfortable use, you’ll need a treadmill with a deck large enough to suit your stride. In other words, you want to be able to stay close enough to the bar in front of you while not having to worry about slipping off the back. If you plan on running, aim for at least 55 inches of deck length. If you’re going to be strictly walking, 45 to 50 inches is fine. You’ll also want a deck that’s wide enough. Twenty inches is the bare minimum if you’re running with a consistent gait and few distractions (a narrower belt requires more concentration).
2. Incline
Most treadmills have an incline mode, with high-end models reaching a maximum 15-degree incline. Before you buy, make sure the incline capabilities are to your liking. If you’re preparing for a hilly race, this is a priority.
3. Speed
You’ll want a machine that will allow you to smoothly and easily hit what you would consider your top speed. Who wants to waste valuable training time fighting with buttons? Make sure they’re immediately responsive and easy to locate.
4. Weight Limit
In order to hit those high speeds, a treadmill needs a strong motor. Most motors are between 1.5 and 4 horsepower. If you need a machine with a higher weight limit, look for one with higher horsepower. A treadmill with a heavy-duty motor is equipped to take more abuse (i.e., miles), and will likely be more expensive.
5. Training & Entertainment
Want to be able to stream your favorite shows while you use your new treadmill? Interested in a heart rate monitor-based workout? What about a machine that can suggest adjustments during your training? All of this—and more—is possible.
RW Tested
To gain all the benefits of treadmill training, you (of course) need a good treadmill. At Runner’s World, we test equipment hard so you can trust you’re making a good investment. The treadmills we recommend have been thoroughly evaluated by our test team, which includes logging some serious miles. Editors consider all potential uses, gauging overall feel, how well they change speeds and inclines, and even how they sound while running. We also weigh price, customer service, and setup and delivery. Check out our roundups of the best we’ve tested.
Runner’s World+ too, such as a The Great British Baking Show, Some studies have also shown that:
- HOW TO GO LONG ON A TREADMILL guide on How to Start Running
- Run your first—or fastest—26.2 miles with our comprehensive guide to marathon training
- Prepare for your next 13.1 miles with our guide to mastering the half marathon
- Learn how implementing running into your wellness routine supports your mental health with The Runner’s World Guide to Mental Health
