By Katy Loren
Meteorologists may say that each season lasts about the same length, but anyone longing for sunny, outdoor workouts knows the truth: the transition from winter to spring can feel endless. Between chilly mornings, unpredictable rain showers, and sudden temperature swings, getting outside for a refreshing walk or run isn’t always easy.
Even in warmer regions, March through May can be a mixed bag. One day, it feels like summer, and the next, a downpour derails outdoor plans.
So, for those of us itching to move outside, the question remains: Can we ever catch a break?
If you’ve been stuck inside more than you’d like lately, we’ve got a simple way to keep moving. It might not cure your spring fever, but a treadmill workout can help you stay on track with your goals, offer some surprising benefits, and be a great backup plan when the weather throws off your outdoor routine.
“Treadmills provide a safe and convenient environment — you can work out anytime without worrying about traffic, bad weather, or unsafe areas,” says Sara Haley, an ACE-certified personal and group fitness trainer, AFPA Pre- and postnatal exercise specialist, and former Reebok Master Trainer based in Los Angeles (Instagram @sarahaleyfit). “They also give you the ability to track your progress better. It’s easier to stay on pace and see improvement over time.”
Here’s everything you need to know about the trusty treadmill, including a few expert-designed training sessions you can try for yourself.
Tread Takeaways
Before you start dreading the idea of logging miles in place, consider this: the treadmill offers some unique benefits that might make it more valuable than you think. Here are a few worth noting.
• Reduces joint jolts. “Treadmills are gentler on your joints,” Haley says. “The running belt is softer than pavement, which means less impact on your knees and ankles. They also offer incline the ability to without the downhills, so you can strengthen your legs without the excess knee strain.”
• Boost your brain. “Walking or running on a treadmill can improve mental clarity, reduce stress, and even enhance creativity due to the release of endorphins,” says Los Angeles personal trainer and former Mr. America Jason Kozma.
• Dialed-in results. With adjustable speed and incline, you can fine-tune your pace and intensity to match your fitness level and goals. “The controlled environment also helps you focus on stride mechanics and posture, reducing the risk of imbalances over time,” Kozma adds.
• Better Zzzzz’s. “Regular treadmill workouts, especially in the morning, can help regulate circadian rhythms and improve deep sleep,” Kozma says.
• Welcome distraction. While it is admittedly better to remain “in the moment” and pay close attention to your body during long walks or runs, sometimes you need a little help to pass the time and reach your end goal. “You can’t watch TV, read, or answer emails while you’re walking or running outside (or at least you shouldn’t) . . . but you can on a treadmill,” Haley points out.
Related: Five Great Reasons to Take a Walk Every Day
Beginners Take Note…
A treadmill’s just like walking or running outside, right? Well, not exactly. Here are some key tips to keep in mind.
• Learn the controls. “Always begin with a walking pace and familiarize yourself with speed, incline, and safety features like the emergency stop,” says Kozma. The emergency stop is a red clip attached to a cord that connects to the treadmill’s control panel. If you stumble or feel unsteady, pulling the clip—or having it detach automatically—will immediately stop the belt for safety.
• Steady as she goes. “Start off slow and ease your way in,” Haley suggests. “If walking, start around 2 to 3 miles per hour; if running, maybe start around 5 to 6 miles per hour. Start by walking or running 3 to 4 days a week for 15 to 20 minutes per session—and if that feels like too much, even 10 minutes a day is better than none. Give your body time to adjust, then gradually increase duration and intensity as your endurance improves. If you’re feeling sore, listen to your body and take a rest day.”
• Hands off the rails. “Sometimes I see the craziest form on treadmills, like slouching, looking down at their phone, or gripping the handrails too much,” Haley says. “Keep your shoulders over your hips to help maintain a neutral, upright body alignment. Engage your core to maintain stability, and keep your chin level and eyes looking forward.”
“Holding the rails can alter your posture and stride, leading to inefficient movement patterns and increased joint strain,” Kozma adds.
• Use a slight incline. Setting the treadmill to a 1% to 2% incline better simulates outdoor running and reduces joint strain. A completely flat surface can feel unnatural, while increasing the incline too quickly may increase the risk of injury, says Haley.
• Wear the right shoes. “Running or walking shoes with good support and cushioning help absorb impact and prevent foot and joint pain,” Haley says. “I’m a big fan of Brooks Running shoes.”
Four Treadmill Workouts to Beat Boredom and Boost Results
Now that you know the benefits and the key dos and don’ts, it’s time to put that knowledge into action.
Whether you’re walking or running, these expert-designed 30-minute and 40-minute treadmill workouts from Sara Haley and Jason Kozma will help you make the most of your time on the belt. Lace up and get moving.
Haley’s 30-Minute Walking Workout for Beginners
5 minutes: Warm up at a comfortable pace of 2.0 to 2.5 mph and an incline of 1%. This will help get your body moving and your muscles warm.
5 minutes: After warming up, increase your speed to a brisk walk (3.0 to 3.5 mph) and set the incline to 2–3% for the first interval. This adds a challenge to your legs without overexerting them.
5 minutes: Increase the speed to 3.5 to 4.0 mph and set the incline to 3% to 4%. This moderate intensity should have you working harder, but you should still able to talk.
5 minutes: Decrease the speed to 3.0 to 3.5 mph while raising the incline to 4% to 5%. This helps engage your glutes and hamstrings as you walk uphill.
5 minutes: Bring your speed back to 3.5 to 4.0 mph with a 2% to 3% incline, maintaining a brisk walk with steady breathing and a consistent pace.
5 minutes: Cool down with a gentle walk at 2.0 to 2.5 mph and a 1% incline, allowing your heart rate to decrease gradually.
Haley’s 30-Minute Intermediate Walking Workout
5 minutes: Warm up at a comfortable pace of 3.0 to 3.5 mph and an incline of 1% to 2%.
5 minutes: After warming up, pick up the pace to a brisk walk (3.5–4.0 mph) with a slight incline of 3% to 5%.
5 minutes: Increase the speed to 4.0 to 4.5 mph and set the incline to 6%-9%.
5 minutes: Decrease the speed to 3.0 to 3.5 mph while raising the incline to 10% to 12%.
5 minutes: Dial your speed back to 3.5 to 4.0 mph with a 3% to 5% incline.
5 minutes: Cool down with a gentle walk at 3.0 to 3.5 mph at a 1% to 2% incline, allowing your heart rate to decrease gradually.
Kozma’s 30-Minute Hybrid Walk/Run Cardio and Endurance Workout
5 minutes: Start with a brisk walk at 3.5–4.0 mph to warm up.
5 minutes: Jog at 5.0 to 5.5 mph, maintaining a comfortable, light effort.
5 minutes: Run at 6.0 to 7.0 mph, aiming for a moderate effort.
5 minutes: Walk at 3.5–4.0 mph at a comfortable, active recovery pace.
5 minutes: Run at 6.0 to 7.0 mph, aiming for a moderate effort.
5 minutes: Slow down with a 3.0– to 3.5 mph walk to cool down and recover.
Haley’s 30-minute Hybrid Walk/Run Interval Workout
3 minutes: Begin with a warm-up walk at 2.5 to 3.0 mph with a 1% incline to ease into your workout.
24 minutes: Alternate between running and walking intervals. Repeat this cycle for a total of 4 rounds.
- 2 minutes: Run at a comfortable pace of 5.5 to 7.0 mph
- 2 minutes: Walk at 3.0 to 4.0 mph to catch your breath.
- 1 minute: Sprint at 8.0 mph or faster, or at a pace that feels challenging for you.
- 1 minute: Walk at 3.0 to 4.0 mph to catch your breath.
3 minutes: Slow to a walk at 2.5 to 3.0 mph to bring your heart rate back to normal.
Related: Why You Need to Do Cardio
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