This year I joined a gym and finally have access to a treadmill every day – in fact that is the main reason I joined.

While in theory I do not have a problem with treadmills, in reality they mess with my mind. With that in mind, here are some tips to help you use a treadmill more effectively.

Tips for Starting Out

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 on to 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 pump your arms as you would naturally when outside.

3. Set the incline at 1 or more. Increasing the incline a little will make it easier for you to transition to walking outside again. Zero is just lifting your feet and the ground moves underneath.

Treadmill Workouts

To break up the monotony, try some of these treadmill workouts. Remember, warm up at an easy pace for about 10 minutes before starting.

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 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. Repeat.

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: Alternate 5 min on the treadmill with 5 min on a stair master or running up and down the stairs for a 30-min workout. This is a great 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 race walk 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!

Read more about training on treadmills at Dreadmill, I Mean, Treadmill Workouts for Walkers.

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