Ways to Make Treadmills Fun

It doesn't take long to see the benefits of walking or running on a treadmill: perfectly even surface, built-in pace monitor, climate-controlled, shock-absorbing track. Sounds perfect. But you'll find it also can be boring. So, let's change that. Treadmills have been around long enough that runners and walkers have figured out all sorts of ways to make their treadmills a more enjoyable place to get in shape.

  1. Location

    • Here's a "don't" right out of the box: Don't put your treadmill in the far---probably dark---corner of your basement, with you running toward a wall all the time. The best spot for your treadmill is a place with some natural light and about 6 feet of space in front of the machine (room enough to slip in a TV, for example).

      If you plan to run on the treadmill, you'll find that a concrete or solidly reinforced floor works best, or you will shake the entire house. Plus, you'll splatter off a lot of sweat and get the carpet wet. If you're going to walk---with maybe a little jogging---the sturdiness of the floor is less important. If you think you might be tempted to skip workouts, put the treadmill where it's hard to avoid and where you won't feel as if you've been sent away to work off a crime in a medieval workhouse.

    Workout Variations

    • Another "don't": Don't repeat the same workout day after day after day...until you're sick of it. Schedule different time frames---easy days and harder days. Walk 30 minutes on Day 1, 45 minutes on Day 2, 20 minutes on Day 3, 60 minutes on Day 4 and so on. Or go for random time lengths. Pick six workout lengths and assign them to the numbers on a die. Roll the die, hop on the treadmill and go. You rolled a 6? That's 60 minutes.

      You also can vary the speed during your workout. Start walking at a leisurely 3 mph (or 20 minutes per mile). Every two minutes, increase your speed a notch, to 3.1 mph, then 3.2 mph or whatever intervals you choose. When you get to your maximum speed, work your way back down to starting speed.

      Another variable you can change is "terrain." Raise and lower the elevation of the front of the treadmill so that you can walk up some hills. Very few treadmills allow you to walk down, but after you push the elevation up a bunch, it will almost feel like a downhill walk or run when you switch to flat.

      Throw in some weight work while you're at it. Use wrist or hand weights, and concentrate on swinging your arms so that your shoulders and biceps get a workout. The added weight also will make your hips and thighs work harder.

      You can do the same workout variation techniques if you're a runner. You might use distance instead of time to vary your workout, but figuring out variety in your workouts will make them more enjoyable.

    Diversions

    • One great aspect of using a treadmill? You don't have to worry about traffic or watching where you're going or making sure you don't step in a hole. That means you can do other things while working out. Strap on an MP3 player, and let the music carry you away. You can even have theme days: country music on Day 1, classical music on Day 2, '80s music for Day 3. If you don't want to mess with ear buds or headphones, make sure the treadmill is near your sound system. By the way, there are other things you can cue up. Save an audio book only for your workout, so that you must jump on the treadmill to find out who shot whom---and why. You can learn a language, study for an exam or get smarter in other ways.

      Make your walk or run more fun by watching a movie on TV. Record some favorite TV shows that you save strictly for the treadmill. It's a little hard to run and watch TV---your head bobs around too much---but sports events are great for the treadmill, especially if you have a high-definition TV to help your bouncing eyeballs pick up the details. The announcers carry you through the routine plays, and you can concentrate on the game-changers.

      You also can phone a friend. Hands-free earpieces are perfect for the treadmill. It will be like a conversational walk in the park. And, if you're a runner, staying at a conversational pace is a good way to make sure your easy workout day doesn't get ratcheted out of control. You might even talk to a friend on the phone while she is on her treadmill. That lets you work out with a friend, minus the nuisance of keeping the same pace.

    Combinations

    • So, you're watching TV while you walk. Try this: During the commercials, speed the treadmill up until you are jogging; when your show comes back on, drop back to your normal walking pace. If you're listening to music, jog for every fourth song. Runners can turn commercials into hill climbs---just dial back the speed a little if you make the elevation change severe.

      Combine your treadmill and an exercise mat for some circuit training. Do 10 minutes on the treadmill, then hop off for some strength-training work: push-ups, crunches, squats. Have some dumbbells handy to get in some biceps work as well.