How can I make my treadmill less boring?

Don't enjoy running on the treadmill? Tired of staring at your gym wall or mirror for miles on end? If running on the treadmill is a monotonous chore for you, but you still have to do it, this article is for you! It's true that this fitness equipment is a great alternative for working out, whatever the weather conditions or time constraints. But for some, treadmills just aren't challenging enough when compared to outdoor running. No, treadmills don't have to be boring! So, if you want to turn this experience into a dynamic, motivating and even enjoyable moment, follow our tips and tricks to make your treadmill sessions memorable.

Vary your workouts to break the routine

There's nothing like diversifying your treadmill sessions to avoid boredom. If you're always running at the same speed for the same length of time, it's normal to get bored. "20 minutes, 5 km/h, 15% incline!" For months I did the same program on my NordicTrack treadmill. No wonder I got bored. The solution? Try interval training, where you alternate intense sprints with slower recovery periods. For example, you could sprint at 90% capacity for 30 seconds, then walk or jog for a minute. Just repeat this cycle for 20 to 30 minutes, and you'll feel the difference. This will make the session more stimulating, as well as boosting your endurance and speed.

You can also play with the inclination of the mat if you have this option. The aim? Simulate ascents and descents, to give you the impression of running outdoors, and challenge your muscles in a different way. You can program intervals where you increase the incline every 5 minutes, then return to flat. Automatically adjusting the incline allows you to simulate a variety of terrains, adding extra oomph to your workouts.

If you have a connected treadmill, it probably contains a number of pre-installed training programs. These pre-set programs vary duration, speed and incline. Simply select the option and let yourself be guided. This type of variation helps to keep you motivated and gives you new challenges. This is something to bear in mind when buying a treadmill if you train at home.

Music helps you run

Running to music outdoors is not recommended and can even be dangerous. You can't hear outside sounds, and this can increase the risk of accidents. The advantage of the treadmill is that you run in a safe environment. The question no longer arises.

Music is a powerful driving force in making a treadmill session more exciting. It has a direct effect on our bodies, both physically and psychologically, as long as it's motivating or synchronized with the exercise. Listening to it not only gives us pleasure, it also stimulates us. Several studies have shown the effects of music on the brain. It releases dopamine, influences the perception of effort, makes us forget our state of fatigue and boosts performance (1).

To take advantage of this, create a playlist that you like and that suits your workout. Choose songs with a high tempo (around 120 to 140 BPM) to synchronize your strides with the rhythm. There are even apps - like Spotify or Apple Music - that offer playlists tailored to running. Also, for your comfort, invest in quality, wireless, sweat-resistant headphones. For my part, I use noise-reducing headphones because my gym is noisy and my music is forced on me. This helps you to immerse yourself in your own bubble.

Incorporate visual distractions

If you run facing a wall or a black screen, you're likely to get bored quickly. If your treadmill is at home, place it facing a window to enjoy the view, or set up a tablet to watch a series, film or YouTube videos. You may forget you're running because you're so engrossed in your movie. If you're at the gym, your modern treadmill may be broadcasting programs. If not, bring your own device.

Another option is to take virtual running lessons. Many apps offer guided sessions with coaches who motivate you live, or simulated outdoor courses. You'll have the impression of running through mountains or cities, making the experience far more immersive.

Set yourself mini-goals

Instead of saying to yourself: "I have to run for 45 minutes", set yourself fun challenges. For example, try to run 1 km in under 5 minutes, or increase your speed by 0.5 km/h every 3 minutes. You can also focus on the statistics on your treadmill, such as "I'm going to burn 300 calories" or "I'm going to run 15 km". These little challenges make the treadmill session more engaging.

Socialize, even on a treadmill

I know it's not the best place to chat with people, but chatting during your mat session can make the experience more enjoyable. These days, people stay in their own bubbles, no one looks at each other, and most registrants are just there to do their session and get out the door. Yes, people don't go to the gym to socialize, they go to work out. And that's a shame.

Running alone can accentuate feelings of boredom. To make the experience more social, you can engage in conversation with a matmate. Another option is to challenge a friend from a distance and synchronize your sessions. Some platforms even allow you to join virtual running groups.

Add weight training to your mat session

To break the monotony, incorporate strength training exercises into your treadmill session. For example, run for 10 minutes, then get off the treadmill to do a series of squats, push-ups or lunges. Then return to the treadmill for 5 minutes of fast running. By doing this, you'll engage different muscles and make the session more interesting and complete.

Finally

Running on a treadmill doesn't have to be boring, as long as you apply the tips above. By varying your workouts, incorporating music, videos, challenges or social interaction, you can turn every treadmill session into an enjoyable and stimulating moment. It's up to you to experiment and find what motivates you most.

FAQ Treadmills

Q: What is the purpose of a treadmill ?

It's a fitness machine that simulates walking or running, but indoors. It allows you to train whatever the weather, temperature or pollution level. They are suitable for all levels, from beginners wishing to walk to experienced runners. On most modern models, you can set speed, incline, track distance, calories and heart rate. Personalized training programs are also available. The treadmill is highly versatile and can be used to improve cardiovascular endurance, strengthen leg and core muscles, burn calories for weight loss and as a rehabilitation tool.

Q: What are the benefits of the treadmill ?

Running or walking on a treadmill is good for physical and mental health, strengthening the heart, improving blood circulation and reducing the risk of cardiovascular disease. For weight loss, it helps to break the sedentary lifestyle and burn calories to create a calorie deficit. By stimulating several muscle groups, notably the legs and trunk, it strengthens the body at any age. Compared with outdoor running on hard surfaces, the treadmill reduces the impact on joints.

Finally, like any sporting activity, it helps to improve mood by releasing endorphins, reducing stress and promoting general well-being.

Q: How do I use my treadmill properly ?

If you're a beginner, start gradually and increase the duration and intensity over time. Before you start running, warm up with some walking before getting into the swing of things. Keep a bottle of water handy, to stay hydrated, and listen to your body. Use the options available to vary your effort: speed, incline, programs, etc.

Q: Is it possible to lose weight on a treadmill ?

Yes, the treadmill is a good tool for losing weight, provided you eat properly alongside it. An hour's run at 10 km/h burns between 600 and 800 calories, the equivalent of a Big-Mac and a small drink! Bear in mind that nutrition is a much more powerful way of losing weight, even if sport is a big plus in reshaping the body.

Sources :

1 - https://pubmed.ncbi.nlm.nih.gov/26464896/