Staying motivated to run on the treadmill can be a challenge, especially if you’re used to running outside. Without the variety and scenery of outdoor running, it can be easy to lose motivation and get bored. However, there are several strategies you can use to stay motivated and make the most of your treadmill workouts. In this article, we’ll explore 10 tips to stay motivated while running on the treadmill, from setting specific goals to finding a running buddy and incorporating strength training into your routine. With these strategies in mind, you’ll be well on your way to staying motivated and achieving your running goals.
** I may earn a commission when you purchase through a link on this page. **
Tips to Stay Motivated on a Treadmill
1. Set specific, achievable goals
Setting clear and reachable goals can be a powerful motivational tool. This is especially true when it comes to working out on a treadmill. Simple goals can provide needed focus and direction. This can prevent you from getting sidetracked or losing motivation.
Clear goals also provide you with a sense of accomplishment when you achieve them. For example, if your goal is to run a certain distance or improve your pace, clear goals allow you to celebrate the small victories along the way.
Finally, focused goals make you feel more in control of your fitness journey. As we age, this can be very important. It also helps boost self-esteem and confidence and can further contribute to motivation.
2. Track your progress
Tracking your progress can be a powerful motivator. As your results improve, it can be extremely satisfying and a great way to stay inspired to continue.
There are several ways you can track your progress while running on the treadmill. One option is to use a running app or fitness tracker to track your distance, pace, and overall progress. This is a great way to see improvements over time and to identify areas you need to improve upon.
Another option is to keep a log of your workouts, which is a personal favorite of mine. Simply write down your distance, time, and pace for each workout. As you gain more experience, you may also start to track extra information, like heart rate or calories burned.
Overall, tracking your progress can be a key factor in helping you stay motivated to run on the treadmill. A training log can help to keep you engaged and motivated with your training.
3. Mix up your workouts
Doing the same workout every day can quickly become very boring. Mixing up your workouts can help to keep things interesting and fresh.
There are many ways to mix up your treadmill routines. Some options include:
Changing your speed. Instead of running at the same pace every time, try varying your speed by using intervals.
Changing the incline. By changing the incline on the treadmill, you add a welcomed variety to your workouts as well as use different muscles in the process.
Varying the distance. Instead of running the same distance all the time, it’s good to mix things up. For a couple of days a week, I would suggest a shorter distance and a faster-than-average pace. On other days, try longer distances at a slower pace.
4. Incorporate strength training
Here are a few key ways strength training can help your treadmill training workouts:
Improved muscle strength and endurance. Stronger muscles can help to improve your running performance. It makes it easier to run longer distances or at a faster pace as well.
Better form and technique. Increasing your muscle mass and strength will improve your running form and technique. This can also reduce the risk of injury and make running on the treadmill more comfortable.
Variety. Adding strength training days into your workout prevents you from getting burned out. This can be especially true if you are a treadmill warrior. It is easy to get bored without some variety in your workouts.
Too many runners skip this part of the training. The addition of a couple of days of strength training each week can have a major benefit to your running and overall fitness.
5. Find a running buddy
Having a running partner can be a powerful motivator in helping you stay motivated. Here are a few key benefits of having a running buddy:
Accountability. Having someone to run with can provide accountability. It also helps you stay motivated with your running goals.
Companionship. Running alongside a friend can provide a sense of companionship. This is especially true as you continue to log the miles over weeks and months.
Motivation. Let’s face it, we all have those days when we want to do anything but hit the gym. A running buddy provides the motivation and encouragement we need on those days we’re struggling to stay motivated.
Variety. Running buddies can break up the monotony to keep things interesting. Half of the battle with workout programs is mental. Interacting with a workout partner can solve this problem.
6. Listen to music or podcasts
Listening to music or podcasts is a great way to stay motivated. Especially as you pass the time while pounding away on the treadmill. Here are a few key benefits you can expect to get from this:
Entertainment value. Listening to music, podcasts, and audiobooks makes for great listening pleasure. This can be especially helpful on longer runs or when you’re struggling to stay motivated.
Distraction. Long runs, whether inside or outside, can really task your mind. Audio entertainment is a welcome distraction. It helps to take your mind off the monotony of running. This makes your workouts feel more enjoyable and helps to pass the time away.
Increased motivation. We are well aware of the positive impact great music can have on our moods and psyche. New audio technology allows us to play recorded events as well as live streaming. This can be very upbeat and energizing.
7. Use a treadmill with a built-in screen
Using a treadmill with a built-in tv screen can be a great way to stay entertained while running.
Most fitness centers have treadmills with built-in screens. This allows you to watch TV shows or movies during your workout.
This can be a great way to pass the time, especially on longer runs or when you’re struggling to stay motivated.
Built-in screens provide variety, even from those days listening to your favorite podcasts. If you often struggle with boredom during your treadmill workouts, these can really help.
8. Experiment with different types of treadmill workouts
Use the treadmill programs. Most treadmills have several built-in workout programs to choose from. Simply pick the workout you desire, along with the intensity level and duration.
Some popular programs include intervals, hills, and fartlek. It can be fun and challenging to experiment with different workouts.
Many users overlook these programs or don’t take the time to learn how to start them. They can be very effective for improving your fitness level, plus it provides something different for those who only use the speed and incline controls.
If you don’t know where to start with these programs, ask your gym attendant for assistance or make a friend and ask someone that is using it next to you.
9. Stay hydrated
Staying hydrated during a workout is important for maintaining energy and performance. One of the benefits of running on a treadmill is that it allows you to easily stay hydrated during your workout. Here are a few ways treadmills can help you stay hydrated:
Accessibility. Most treadmills have a built-in water bottle holder or a nearby place to store a water bottle. This means you can quickly reach for a drink of water whenever you need it, without having to stop your workout or carry a bottle with you.
Controlled environment. Treadmill training is perfect for those looking for training in a controlled setting. If you love running throughout the year, you understand there are days when outside training is out of the question. It’s either too hot, too cold, too windy, etc. Training on a treadmill means no more days missed due to weather.
Pacing. For runners, pace and pace setting are very important. Treadmill workouts allow you to control your pace and gauge your hydration needs. This is especially helpful for runners training for longer distances.
10. Instructor-led treadmill training
Instructor-led treadmill classes offer a number of benefits for those looking to get the most out of their treadmill workouts. Here are a few key benefits to consider:
Expert guidance. Instructor-led treadmill classes are led by trained fitness professionals. They provide expert guidance and support. This can be very helpful for those who are new to running or who are looking to improve their performance. Life Fitness and Peloton are two of the bigger names in this sector.
Motivation. Instructor-led classes provide motivation and encouragement. This is helpful on days when you’re not feeling your best or when you’re struggling to stay motivated.
Variety. Instructor-led treadmill classes provide variety and help to keep things interesting. This is beneficial if you’re running on the treadmill every day and need a change.
Community. Classes provide a sense of community and social support. This can be important for those who prefer to exercise in a group setting.
Overall, instructor-led treadmill classes can make workouts more enjoyable. They help keep you engaged, as well as motivated to continue running.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.