How to Increase Motivation for a Treadmill Run

For most runners, a treadmill run is not their first choice. However, there are plenty of reasons why a treadmill run may be the better choice than running outside some days. Maybe the weather is bad, you don’t have childcare, or you don’t feel safe running alone in the dark. If you are struggling to get motivated for a treadmill run, you’re not alone! Even though I don’t mind the treadmill too much it can be really hard to get myself on there some days. Over the years I have found some strategies to increase motivation for a treadmill run. Hopefully some of these will help you get started!

How to Increase Motivation for a Treadmill Run

Before I owned my own treadmill, I used to occasionally use a treadmill at my gym. Most of the time I would hop on there for a mile or two before a group fitness class. It was torture! I felt so uncomfortable and just couldn’t find a groove. On the days when I wanted to use it for a longer run due to bad weather I just mentally couldn’t do it. I remember doing a few miles on there during a snowstorm and finishing up my run outside because it was that bad.

Now that I have my own treadmill I run on there somewhat regularly and feel pretty comfortable on there. While you may not want to hear this, if you incorporate some treadmill runs regularly you may get more comfortable using it. If you only try to run on the treadmill once a year it may feel akward and difficult.

Prepare some entertainment

Most runners find the treadmill to be boring, so the best way to pass the time is to keep yourself entertained. You can listen to music or podcasts, or watch TV. I try to save my favorite running podcasts for my treadmill runs. I don’t usually run with headphones outside so I used the treadmill as an opportunity to listen to something on my runs.

Many treadmills also offer programs like iFIT where you can follow along on a preplanned running route on your screen. Last weekend during my long run I ran part of the Boston Marathon course (it was a few days before the race). This is another way to keep your mind off the fact that you are running in place.

Break up you run

If you try to run the exact same pace at the exact same incline for your entire run, you will probably get really bored. You may also experience some issues due to not changing up the muscles you are engaging. There are many ways I like to break up my treadmill runs. Here are a few examples.

Short/easy run:

Start out really slow (the slower end of your easy pace/effort), and increase the speed by .1 every 1/2 mile. At the .25 and .75 mark of each mile increase the incline by .5 and then decrease it back to the original incline.

Moderate effort run:

Run for 10 minutes easy, then increase to around your half-marathon race pace for 1 minute, and recover for 2-3 minutes. Do this at any point in your run when you need to change things up. Cool down with easy running for about 10 minutes.

Long run:

(This is the workout I followed for a 12 mile long run) Start out very easy, and for the first 4 miles increase the pace by .1 every 5 minutes. At 4 miles go back down to a very easy pace. Then, alternate running harder for 1 minute with running easy for 3-4 minutes. Do this for until you hit 8 miles. For the last 4 miles, start very easy and increase either the pace by .1 or the incline by .5 every 5 minutes. (If the incline becomes too much, lower it back something that feels manageable).

You may also like: 7 Treadmill Workouts for Runners

Prepare for your treadmill run

One of the best things about running on the treadmill is that you can have everything you need right there with you, without needing to carry them on you. Make sure you have plenty of water, gels or fuel if you are doing a long run, a towel to wipe your sweat, your phone or other entertainment, and anything else you think you may need while running. Sometimes I keep body glide on my treadmill just in case.

Get yourself in the right headspace before your treadmill run

Usually the hardest part of a treadmill run is mentally getting through it. Try to remember all the positives of running on a treadmill, like getting to watch your favorite show, not having to layer up in the winter, and having a bathroom nearby. Focus on whatever workout you are going to do in small chunks. Know that it’s ok to take walk breaks if you need them. And remind yourself of how good it will feel when you get outside for your next run!

Treadmill runs can be challenging, but they can also be beneficial. If you go into your treadmill run prepared and with the right mindset, you may even end up enjoying it!

You may also like:
The Benefits of a Home Treadmill and Initial Thoughts on the NordicTrack 2950
10 Treadmill Tips to Beat Boredom and Help Your Runs Go by Faster
3 Benefits of Treadmill Running That You May Not Have Realized

How do you motivate yourself to run on the treadmill?
What is your favorite way to pass the time during a treadmill run?