Jan 04

Treadmill Workouts for Runners

First of all, good luck finding an available treadmill at the gym for at least the remainder of this week. Everyone will be in full “new year, new me” mode for the next 7-10 days but, after that, it should slowly phase out and return to normal.

Make peace with the treadmill.

As I team up with my runner blog friends to bring you the latest edition of our Wednesday Round Ups (new name coming soon!), let’s first go over a few important basics of the treadmill:

  1. It only sucks as much as you think it will.
  2. The treadmill is your friend, especially if you have both it and children in your home.
  3. The treadmill helps you run faster and builds all kinds of mental strength.
  4. Just stop whining, get on and get it done.

Now that we have you in the proper mental state, we can take a look at the workouts.

I use the treadmill most for speed or hill work – – basically anything with intervals that will keep your brain busy as you monotonously go nowhere physically but transcend boundaries in your body and mind.

My favorite workout lately was this nasty hill repeater that seemed doable on paper butΒ almost killed me in reality. Trust me, you’ll love it, just don’t underestimate it!…and don’t forget to REPEAT!

I had my speed set at 7:53 for the first set, thinking I would speed up for the second. Yeah, that did NOT happen. I also set a “new heart rate record!” with 182. Wowza.

In case you hate that one, here are a few more to try with a little help from my friends…








Carly makes you work for it, even though her graphic promises to make the treadmill “fun,” you have to go to her site to find out her secrets. It won’t disappoint…


Now find a treadmill, pick a workout and have as much fun as one can while running nowhere…fast!


Do you have such a thing as a “favorite” treadmill workout?

Love or hate the mill and why?


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    I need these.
    It’s cold here now….for here πŸ™‚
    and I must must must launch my training plan TODAY.
    The race is sneaking up on me swiftly.
    CARLA recently posted…Writing a fitness mission statement.My Profile

    1. SO excited for your big race!! I hope you can use a few of these for those chilly Austin days πŸ™‚ LOL!! Sorry, but I have to laugh at that!

  2. I like your advice – stop bitching about it and just run on the damn thing. I think so many people build up the dread in their head. It can be a life saver don’t love it but I can tolerate it if I need to.
    Angela @ happy fit mama recently posted…6 Treadmill Workouts for RunnersMy Profile

    1. Exactly!! It’s like one more excuse to not workout. Why does anyone think workouts are about fun? LOL!! Thanks Angela πŸ™‚

  3. These all look like great workouts. I ran a couple of good ones on the treadmill last year and I was so proud of myself. The treadmill scares me a lot and I’m always worried I’m one stride away from tearing or breaking something LOL.
    Hollie recently posted…December TrainingMy Profile

    1. HAHAHA!!! That’s because you run too fast πŸ™‚
      Thanks Hollie.

    So true, so true! I love these workouts and I kinda (?) wish I could do them? Maybe I’ll do them walking
    Susie @ SuzLyfe recently posted…How To Start Running + Keep Running (Coaches Corner)My Profile

    1. That’s the message!! πŸ™‚
      Don’t worry – they will be here when you are ready. Don’t rush it!

  5. Perfect timing since the polar vortex has returned. Fortunately, I have my own ancient treadmill and don’t have to fight the new year’s resolution peeps!
    Wendy@Taking the Long Way Home recently posted…New Year, New Dilemma: Why I’m Not Setting Running Goals This YearMy Profile

    1. As per usual, your vortex is heading our way next!
      Isn’t it great having a treadmill at home? It was one of the best decisions I made.

  6. My treadmill is in our garage so I still have to dress up for winter running even though I don’t run outside. So lame! But yeah I mean I am afraid to say that I hate the treadmill because ultimately I’m thankful for it because without the treadmill I just would not be running right now. We can barely drive on our roads let alone walk or run! I give Callum my phone (and take away any juice/snacks from him) and he watches YouTube videos on the couch while I run. I keep the garage door to the house open a crack and if he needs me he comes in there (usually when someone phones me… he’s my little secretary). And then after each mile, I hop off and go inside to check on him. It’s a pain, but it works. I’m going to try Run Far Girl’s hill workout today. I haven’t done hills in forever because I’ve been stuck on the treadmill.
    Suzy recently posted…A Different Kind of TripMy Profile

    1. That’s actually not lame at all and probably better if you need to acclimate to the weather. Although I know sometimes you have a hot garbage problem in the summer πŸ™‚
      I love that you have a little secretary in Callum. My boys are usually running around like maniacs while I run and I’m trying to yell at them between panting. Good times!
      Hope you “enjoyed” the hills!!

  7. Happy new Year Allie Darling! I am seriously over here counting the days till February lol

    The treadmill has saved me on many occasions. I also love that I can concentrate on form a lot better too!! I wish I had the space in my house for a treadmill!!
    Nellie recently posted…6 Must Have Treadmill Workouts For RunnersMy Profile

    1. Happy New Year to you my friend!!
      The mill is a definite saver on all bad weather days and maybe you should move just to accommodate one πŸ˜‰ LOL!

  8. I am all about using the treadmill for speed too! I’ve never actually used it for hills… and honestly, hardly focus on hills at all. It’s definitely a weakness of mine. I love the idea of taking a hill workout to the treadmill!
    Laura @ Mommy Run Fast recently posted…Choose one goalMy Profile

    1. There you go!! Now you have two things that won’t bore you to death on the treadmill πŸ™‚ and you know the hill work will only make you stronger and more powerful for those races in 2017…

  9. Back in Indiana I used the treadmill for all hill workouts, since we didn’t have many hills! I used to like the treadmill much more when my option was that or not running in winter…but now I don’t tolerate it well unless I have to be on it, which isn’t often. Although next time I am, I want to try your workout!
    Laura @ This Runner’s Recipes recently posted…6 Treadmill Workouts for RunnersMy Profile

    1. I hear you!! I hope you try it and let me know what you think. I seriously did not see that one coming!!

  10. I totally appreciate the treadmill since I’ve had my baby girl. I’d have lost my mind (even more!) without it!!! Even when I have her being taken care of at the gym I have to check on her after 45-60 minutes.. so no time to waste, for real. I have loved doing intervals on the treadmill because hello, time! however I’m totally going to try one of these hill workouts. Run far girl’s looks like my cup of tea and I will be trying it probably this week πŸ™‚ annnnnnnnnnnnnd the treadmills at my gym are pretty dope – they are almost like running outside, surface/feeling wise. No complaints over here!

    1. Sounds like you have it all figured out when it comes to the treadmill! And yes, once you have kids, it’s like you NEED one. Kids should actually just come with a treadmill!!
      Good luck with the workout. I’m sure it will be amazing…and done in 45 minutes.

  11. Ha ha ha ha!!! My workout is so deceptively simple I couldn’t put it on the image πŸ˜‰ I love having new treadmill workouts!!!

    1. LOL! Can’t wait to check it out πŸ™‚

  12. I love a good treadmill workout! I think the treadmill can be so useful when it comes to getting faster! My fav is a progressive run where you increase .1 every 5 mins until 40 mins in, then up .1 mph every 2 mins until you max out! Then cool down easy for about a 1/2 mile πŸ™‚

    1. Oh I love the sound of that!! Thanks for sharing it.

  13. Thanks for the ideas! I don’t love the treadmill as I prefer to be outside but it has gotten me through some ugly winter days! These will help for sure! Thank you!
    Kris Walters recently posted…Happy New Year 2017My Profile

  1. […] Check out Allie’s workout […]

  2. […] Allie hits the up button to mix it up. […]

  3. […] Allie is playing with turnover speed in her incline treadmill workout – it’s always good to have a specific focus for a treadmill run, especially when you’re climbing hills like in this workout on Vita Train for Life: […]

  4. […] chose Allie’s hill workout and kept my pace at a comfortable clip to keep this an “easy” run. Easy being relative […]

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