If you live anywhere where the weather gets bad enough you cannot do your normal outdoor mileage, you have probably tried to do a workout on a treadmill at least once.

While in theory I do not have a problem with treadmills, in reality they mess with my mind. Within minutes my thoughts go to counting the steps or miles or minutes until I can stop. With that in mind, here are some tips to help you use a treadmill more effectively.

1. When first stepping on the treadmill, use the board runners on the sides. I know it is basic, but I’ve seen people fly off a moving treadmill.

2. Don’t lean on or hold onto the handrail. Holding on for support reduces the quality of your workout. Touching the rails lightly for balance is OK, but it is best if you can move your arms as you would naturally when outside. (I know that means you can’t use the heart rate monitor, but it really does slow you down.)

3. Vary the speed and incline to help minimize boredom. Most people don’t walk on perfectly flat terrain at a constant pace when they are outside anyway.

As part of number three, try some of these workouts to break up the monotony. Before using any of these workouts, warm up at an easy pace for about 10 minutes.

1. Pyramid intervals: Walk at your 5K pace in intervals of 2 min, 4 min, 6 min, 8 min, 6 min, 4 min and 2 min with a 2-min rest at an easy pace in between each fast segment.

2. Foot speed: Turnover rate is what really affects our ultimate racewalking speed. To work on quick and efficient steps, count your steps for 1 min. Rest for 2 min, then repeat. Try to increase the number of steps per minute.

3. Mix aerobic and strength training: Walk for 5 min at a comfortable pace. Step off the treadmill and do 1 or 2 min of circuit exercises such as crunches, push-ups, lunges and dips.

4. Vary speed and incline: Have fun with these features of the treadmill. Use the pre-set programs or manually vary the speed and incline while visualizing your next hilly race.

5. Balance: Walk backward on the treadmill at an easy pace for 5 to 10 min in the middle of your workout to improve balance and coordination.

6. Stairs: If you have stairs in your house or at the gym, alternate 5 min on the treadmill with 5 min of running up and down the stairs for a 30-min workout. This is a great cardiovascular workout as well as a good way to strengthen your quadriceps.

7. Take a friend: If you are like me and do a lot of your good-weather walking with a group, it will be much easier for you to walk on a treadmill at the gym with a friend. And if you are not normally at the same pace, this is a great way to walk together. (My sister is a runner, and it was pretty nice to be on treadmills beside each other and talk while working out each at our own pace.)

With all of these suggestions, you can still get the “I don’t want to exercise” blues. If you have the blues bad, and you just cannot mentally get to the gym (or on your treadmill) bundle up and walk outside. Even if you are not able to racewalk or go at a fast pace, there is something about being in the brisk fresh air, the sound of the crunching snow and even some mid-winter sunshine that can change your whole attitude!

If you use a treadmill, what are your favorite workouts?

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