Sure, treadmill workouts aren’t the sexiest—there’s a reason this machine is nicknamed the dreadmill—but they’re a pretty powerful tool if you want to What I Learned When I Gave Run/Walking a Try. Compared to outdoor workouts, treadmill sessions aren’t as easily foiled by bad weather, limited daylight or unsafe roads. And that makes them a near perfect solution if you’re looking to run habitually, especially in the cold, dreary winter months.
Plus, hopping on the ‘mill can offer a few other advantages over outside runs. That includes the ability to really dial in your pace: You can execute a run at a very specific speed, without inadvertently Beginner Running Plans or slow. And, they’re great for improving cadence, Emily Venters, jog easy effort to build aerobic RunDoyen, tells Runner’s World, You can say the phrase but need to pause for a breath once or twice.
Beyond that, treadmills offer the opportunity to binge your favorite Netflix show or catch the live sporting game you’d otherwise miss, allowing you to both exercise and chill simultaneously. In sum, there are a “a lot of advantages” to treadmill running, says Venters, who is a “big fan” of treadmill running herself.
A Part of Hearst Digital Media A 1-Month Treadmill Challenge to Kickstart Your Fitness Habit or Get You Back in the Game New Ways to Elevate Your Running in 2025 Runner’s World by Kai Ng, Couch to 5K Training Plan run coach in New Jersey and New York, this plan spans 28 days and is ideal for beginner runners with a slight fitness base who are looking to jumpstart a consistent routine.
There are four types of workouts you’ll complete each week: endurance runs to improve stamina; Beginner Running Plans; strength intervals to develop power and running-specific strength; and active recovery to give your body the downtime it needs to repair itself. Not only does this variety help build well-rounded fitness while reducing injury risk, it’s also stellar for mitigating boredom. In other words, it’s a triple-workout win.
Below, all you need to know to get started with this plan. Plus, expert tips for maximizing the experience.
Download Your Month-Long Treadmill Challenge
Key Workouts on Your Plan
→Endurance Builder
Running on the Treadmill vs. Running Outside conversational pace jog (easy effort) to build aerobic endurance—that means you should be able to talk while you run. You don’t need a dedicated warmup or cooldown, though you could start with some dynamic stretches if you’re going from desk to treadmill. Adjust your pace based on your energy levels that day.
→Hill Power
For this, you’re tackling short incline intervals to build strength. Gradually progress weekly, with inclines between 2% and 5%. The effort is medium (see below for an explanation), with full recovery (walking or standing) between intervals. You’ll know you’re recovered when your breathing calms. Adjust the grade as needed.
→Strength Intervals
Treadmill intervals The Best Treadmill Workouts squats (lower body) and planks (core). Stop the strength exercises when you feel you can’t perform any more reps with good form. Take a short rest (30 seconds to 1 minute) after the squats before starting the planks.
→Active Recovery
This could include gentle activities like yoga, walking, or biking to reduce impact and promote recovery. Keep the effort light and enjoyable. Don’t skip this one!
Effort Levels
Make sure you’re hitting the right effort (not overdoing it or going to easy) with this guide:
3 Health - Injuries
1. Focus on Consistency Over Intensity
The goal is to complete all workouts and stay consistent. So, if there’s a tough workout on the schedule and you’re feeling tired or sore going into it, modify that workout to be less intense. That way, you won’t overdo it and can still complete the rest of that week’s workouts, instead of having to take time off because you went too hard. The goal of the challenge is to check off each day’s task!
2. Make Adjustments
To make the above happen, modify the effort or intensity if you’re tired or sore. For example:
- Hill Power: Adjust the incline between 2 and 5 percent based on your comfort level. Even if did 4 percent last week, it’s okay to go back down to 2 percent this week.
- Strength Intervals: Shorten the intervals or recover longer if needed. Progress doesn’t have to be linear.
3. Tame Your Expectations
Don’t expect to run faster A Part of Hearst Digital Media.
What to Keep in Mind About Treadmill Training
Keep in mind there are a bunch of different treadmill brands and styles out there and each can provide a different running experience. “Some of them can feel more firm; some of them can feel a little bit more springy,” Venters says. What feels best is a matter of personal preference, she explains, so if you have the option, try a few different ones to see what you like most.
Download Your Month-Long Treadmill Challenge put the incline at 1 percent to mimic outdoor running. But that’s not necessary here.
For the non-hill workouts, “a 0 percent grade is perfectly fine for beginners whose goal is consistency,” Ng says. “There’s no need to add unnecessary challenges.”
On the flip side, he advises avoiding declines as they can increase joint impact, which can up your chances of discomfort or injury.
For safety’s sake, pay attention to where you’re positioned on the belt, Venters says. Aim to run in the middle so that you don’t accidentally slip off the back or catch a toe from being too far forward. And for comfort’s sake, consider setting up a fan or opening a window (if possible) to mimic the wind resistance of outdoor running and reduce your chances of sweating buckets, she adds.
Lastly, to beat boredom, listen to music, a podcast, or watch something on an iPad or nearby TV screen, Venters says.
Finally, for workouts like the endurance builder where you’re just running one pace the whole time, consider covering up the treadmill dashboard so you’re not staring at it the whole time. Just like a watched pot never boils, a watched workout feels like it never ends.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.