How to Make the Treadmill Less Boring: 7 Tips to Enjoy Indoor Running

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​Whether you've been running for years or just picked it up, there's one thing that gets a really bad reputation: the treadmill. I've even heard it referred to as "the dreadmill" since it can be fairly boring compared to running outside. 

And for those who think it is boring, they have a fair point: you likely don't have as many surroundings to look at if your treadmill isn't near a window. 

I started running more on the treadmill when I'd go to the gym to start weight lifting. It was an easy way to incorporate HIIT cardio. Plus, you have a flat surface that is completely in your control.

But I didn't want to ever look at it as the "dreadmill." So I experimented and now, I actually prefer treadmill running over running outside!

Here are seven ways to make the treadmill less boring and indoor running more fun. 
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1. Watch a First Person POV video

First person POV videos are a fantastic way to make the treadmill less boring. 

The treadmills at my gym offer a service called RunTV, where you can pick an interactive workout. These will show a specific scenery and match the incline to simulate running the beach or mountains. 

You don't need a fancy treadmill for this, though - a tablet or phone will do just fine! There are tons of YouTube channels out there that offer first person POV videos designed for running on the treadmill or pedaling on a stationary bike.  Just look up "treadmill videos" and you'll find a bunch.

This one is one of my favorites from World Nature Video:
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​2. Get a fun playlist

Running to music that transported me somewhere else was how I fell in love with running in the first place. Before the COVID-19 pandemic, I used to love creating playlists that were themed around the runDisney races.

I had a Disney music playlist for when I was training for the 2018 Princess Half Marathon. I also have used my Star Wars playlist a few times when training for the multiple Star Wars race weekends I've participated in. 

Need some workout playlists to get you started? I've created a few on Spotify!

• Star Wars running playlist 
• Anime workout playlist
• Disney running playlist 
• LOONA workout playlist
• Halloween workout playlist

​3. Experiment with the incline or speed

Challenge yourself by seeing how much you improve! If you stick to the same speed and/or incline every time, you'll probably get bored a lot faster.

Set a goal so you can head into the gym or onto the treadmill with a plan. Looking to increase your mile time? Start slowly increasing the speed to see how fast you can go. Want to get a feel for training at different heights? Start to increase the incline!
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4. Try an audiobook or podcast

If you've been meaning to catch up on some reading or a favorite podcast, the treadmill is a great time to do so. You can easily walk or run to these safely on a treadmill. No need to worry about your surroundings!

​Just listen, enjoy the entertainment, and the workout will fly by in no time. This is a great way to burn some calories while also being able to stay up to date with your reading challenges or book clubs.

5. Incorporate HIIT Training

If you've been doing steady state cardio on the treadmill and are starting to get bored, try HIIT! HIIT (high intensity interval training) is a great way to burn some fat and can definitely help mix things up. Start by running at intervals or playing with the speed on the treadmill. 

Studies have shown that HIIT training does help improve your VO2 max compared to other ways of training. VO2 max is the maximum amount of oxygen that your body uses when you work out.

Not sure where to start? There are a bunch of treadmill HIIT workouts you can follow along on YouTube! Check out this one from IBX Running.
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​6. Try Different Movements

Treadmills aren't limited to just running or walking. If you want to feel the burn, you can add some calisthenics to your treadmill workout. Set the incline to zero and start at a lower speed until you get used to it to be safe!

Some workouts you can do on the treadmill include:

• Lunges
• Glute kickbacks 
• Side gallops 

Try doing these movements for 30-60 seconds at a time and alternate between these with running or walking for 30-60 seconds. 
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7. Watch Your Favorite Show

One of my favorite things to do on any piece of cardio equipment - whether it be the treadmill, elliptical, or stationary bike - is to catch up on television shows.

​Since I go to the gym five days a week, and I aim for a 30 minute cardio session, I get to enjoy about one episode per gym session. I've been able to quickly catch up on the shows and anime that I watch this way (the photo above is from when I was catching up on Naruto!). It makes the time on the treadmill fly by since you're focused on the show.

When I was training for half marathons and had to get a long run in on the treadmill, I'd even put on a movie! I trained for the Star Wars Half Marathon a few years ago by watching Rogue One on the treadmill, since it's one of my favorite films in the franchise.
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BOnus tip: Make sure you have the right gear

Having the right running equipment makes a huge difference. Even though treadmill running provides a more smooth, even, reliable ground, you still want to have the right gear for ultimate support. 

Here are some of my favorites: 

• Shoes: Hoka One One has provided me the most support so far. I've tried a lot of running sneakers, but I love their Bondi and Rincon models. I have tendonitis in my ankles and find that these shoes provide a great amount of support without being too heavy.
• Headphones: I love Aftershokz. They don't plug into your ears, but are actually wireless bone conductors. The part that plays music rests right next to your ear on your jaw. You can hear the music, but the people next to you can't - plus it allows you to be aware of your surroundings. These aren't my favorite if I'm in a gym that already plays music, but I do love having these for when I run races so I can pay attention to any on-course announcements.
• Socks: Balega brand socks are the best, in my opinion. I've tried a few brands of running socks that promise no blisters, but Balega has been the only brand that delivers on this for me.
• Headbands: I have long, thick hair. It can be really hard to find a headband that actually stays in place while you run! I discovered SweatyBands at a runDisney expo and have been hooked on them ever since. They stay in place and are super lightweight, plus they have a bunch of really cute designs. Sometimes I even forget I'm wearing it!

​I'm currently undergoing an eight week fitness challenge hosted by 1UP Nutrition! Be sure to follow me on TikTok to follow along as I share daily mini-vlogs.