Ways To Make the Treadmill More Interesting


You can’t beat a good run in the fresh air on a nice day, but with winter on its way, there are going to be times when running outside simply isn’t practical. The treadmill is a good piece of kit but it can get boring if you’re on there for long periods of time. To keep things interesting (and keep our fitness up), we need a ‘beat the boredom’ action plan!


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A good interval training session on the treadmill is a great workout. You can either use the programmes on the treadmill or set the speeds and times manually. Interval training will burn the max amount of calories and, if done regularly, will turn you into a running machine. Another bonus of interval training is you will spend less overall time on the treadmill with more satisfaction from completing a gruelling workout.


Entertain yourself

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If slow steady state is your thing, why not invest in a tablet or iPad? You could catch up on some TV or get in the zone with your favourite playlist. Studies show music and television are excellent distraction techniques, so if you have them at your disposal, use them. This is a technique I utilised myself recently during contest preparation. I spent endless hours doing cardio watching YouTube on my phone. Just beware of data charges if you’re not connected to Wi-Fi!

Hit some hills

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Why not stick a backpack on and make your treadmill session feel like you’re outside on the trails? You can also make this as challenging as you want, as you have control over the incline function. Mix this up with interval training – once you’ve warmed up, do a mixture of incline walking and fast-paced running with rest periods in between. This will result in a very productive workout.

Get creative

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Lunges, skips, high knees, butt kicks … these are just some examples of exercises you can do on the move. Plan a circuit or a selection of moves then choose either reps or time just like circuit training and do them whilst on the move on the treadmill. To make it more challenging, you can also play with the incline or speed – just be careful not to go too fast!

Out of sight …

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Take a towel and cover the monitor on the treadmill. It sounds simple, but it does work! Switch your iPod on, get in the zone and the time will fly.

About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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