How To Get The Most Out Of Indoor (Treadmill) Running

Jogging and running are some of the best ways to lose weight, but it’s hard to do in some places. As an urban dweller, I find it tedious to run around the city with all the pollution, people, and cars. Because of this, you can benefit from having an indoor treadmill for running, jogging, and exercise. It’s a good thing that I have some tips on how you can maximize and optimize your treadmill time.


Here are some ways to get the most out of running on indoor treadmills:

1. Wear comfortable shoes

Have you ever wondered why your feet often hurt after running a mile on the treadmill? That’s probably because you are not jogging in the right form or wearing the right shoes. Having comfortable shoes will help you last longer on the treadmill because your feet won’t hurt before goal completion.


You have to sport functional and stylish footwear to get the most of your running. If your shoes are snug, you can continuously push yourself to do better each day.

2. Mind your form

As mentioned previously, your body form and shoes will significantly impact your treadmill endurance. If you’re having trouble lasting on the treadmill even after wearing comfortable shoes, you should check your body’s shape while running. It’s more complicated than just jogging and running in place; there has to be technique.


Here are some tips on how you can optimize your form:

  • Positioning on the treadmill- might be tempting to lean toward the front panel when you’re on tired. To check if you’re too near or far from the board, you can pump your arms while running like you’re getting a pencil every time that your hand swings forward. If you bump your hand, that means you’re too near.
  • Stride – do long strides instead of small steps
  • Neck – imagine that the back of your neck is reaching up to the sky
  • Shoulders – pull back so that your shoulder blades are closest together
  • Arms – make a 90-degree angle with your elbow, you can swing them with relaxed hands
  • Knees – if you’re running on an incline then you should try to drive them up to the ceiling
  • Legs – keep the legs centered and avoid kicking either leg to the side


You should adjust your form on the treadmill from time to time. If you’re starting to feel tired or one side hurts more than the other, that means your method is off. Another tip is to avoid holding the handrails or console because they could enable you to be a bit lazy on your running. Just imagine that you’re jogging outside and run as naturally as you would outdoors.

3. Put your treadmill next to a window or glass door

The sun is an excellent source of energy, so you should put your treadmill where there’s sunlight. The added heat will make you forget that you’re only running indoors instead of out in the pavement. The light from the sun will also boost your mood.

4. Know your treadmill settings

Treadmills have various useful settings available. Play around with the buttons on your machine to take advantage of the different settings. If you’re not too confident, you can start with the defaults and pre-sets then go up as you learn more about what your body needs.


Here are some of the features you should check for:

  • Speed display
  • Heart-rate monitor
  • Pre-set intervals and workouts
  • Calorie burn calculator


Most companies design their treadmills to be a substitute for other cardio exercises, so they’re bound to add extras and settings that will help you. Even if you’re a beginner, this step shouldn’t be too hard.

5. Watch TV while running

To avoid boredom, you can watch television while your TV series is showing. You can efficiently forget you’re running on a treadmill when you run during your favorite film. You might even forget that you’re running, and you can do more than when you’re consistently thinking about your distance or timer.

6. Do a high-intensity interval training (HIIT)

Running at an unchanging speed may be comfortable, but it doesn’t get results as quickly as when you do interval training. If you want to get in shape or stay in shape with the least possible time. Using intervals will help increase your heart and metabolism rate.


Here are some suggestions on how you can do HIIT:

  • 5 to 10 minutes of warm-up walk or jog in zone 1 or 2, then 10-second sprint and 45-second walk between the sprints repeat 8x. Cooldown.
  • 5 to 10 minutes of warm-up walk or jog in zone 1 or 2, then 30–second sprint and 90-second walk between the sprints repeat 6x. Cooldown.


The critical thing to remember about HIIT is that you should do periods of rest between periods of high speeds. If you’re worried about setting your speed adjustments too fast, you can rest your feet at the sides of the treadmill after your sprints.

7. Use incline

If you’re a beginner, zero is a proper setting for your slope. However, as you’re building up your fitness, you realize that you don’t sweat as much as you used to. Instead of going for a faster speed, try challenging yourself with the incline settings. The incline will help you make your workout more difficult without putting too much strain on going faster.

8. Keep your ears busy

If you’re easily bored, then it means that you need to distract yourself while you’re on a treadmill. One of the most efficient and cost-effective ways to do this is by entertaining your ears. You can be super productive when you try to insert information while you run.


Here are some suggestions on what you can listen to while running on a treadmill:

  • Upbeat music
  • Podcasts
  • Audiobooks
  • Meditation apps
  • Learning apps
  • Tutorials or courses
  • Current events and news
  • Recording of your to-do list for the day


You can be creative with your choices and alternate your listening habits. If you have a streaming software, then it’s even easier to find something to distract you.

9. Talk with a friend

One of the best motivators would be to talk to a friend while you’re running on a treadmill. Talk here could be a video call or a voice call, but not messaging because it could hurt your form. If you have a friend that’s highly supportive of your improving your health, then you can call him or her up while you’re running.

10. Set training goals

Sometimes it’s tempting to do a routine on your treadmill; however, habits aren’t good for training your body or improving your body condition. You need to set milestones or goals so that you can continuously improve your endurance and speed.


Have a big goal for ten days later, and try to make gradual steps to achieving it. For example, you want to go from 1 mile to 6 miles in ten days; you should push yourself to do a half-mile more every day.

Final Thoughts

The treadmill is a convenient way to get your cardio done despite weather conditions. Optimize your treadmill run so that you don’t have to spend extra minutes, and you can get the best results with the time you have. I hope you enjoyed this guide. Happy running!


Enrepreneur. I build websites all around the world an I run everyday. I just can't live without my daily running. Follow me on Twitter for more informations.

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