I’m something of a treadmill hater. When I do hop on one, it’s only during times when it’s truly unsafe to run outdoors. I know that the treadmill brings all the same physical benefits as running outside (because no, it is not “cheating” on your workout). However, I mourn all the mental perks of spending time outside. That’s why it’s necessary for me to use whatever mental tricks I can to transform a monotonous slog into an actually enjoyable workout. The best part? None of these require special equipment or significant time investment—just small, smart adjustments to your routine. Whatever reason you have for running indoors, here’s how to make the most of your time on the treadmill.
Set your treadmill’s incline to 1%
The treadmill isn’t necessarily easier, but it can sure feel easier. There’s a pervasive myth that the treadmill “moves your feet” and thus makes running easier, but that’s not true.
However, if you do happen to be running at a pace of 7:30 per mile (8.0 mph) or faster, setting the treadmill’s incline to 0.5% or 1% is recommended to mimic outdoor air resistance. For those of us slower than that, the difference is so small as to be meaningless.
Even though I’m not fast enough for it to be an issue, I like to set my treadmill’s incline to 1% because it keeps me engaged mentally. It really is a minor change, and even if it’s “unnecessary,” I appreciate the small challenge to make things feel less boring.
Use a portable fan when running on a treadmill
In my experience, gym fans are unreliable. Overheating is one of the main reasons people quit treadmill workouts early. Indoor running means no natural breeze, so your temperature rises faster than it would outside.
If you can’t find a treadmill with a solid fan nearby (or built-in), use your own portable fan. I like to set it up to hit me at chest level. Trust me, the same effort feels way easier when you’re not overheating.
Staring at the console could be killing your running form. When you look down at the display, your neck tilts forward, your shoulders round, and your stride shortens.
Instead, pick a spot on the wall ahead of you—roughly the same spot you’d look at when running outside. Check your stats with quick glances rather than sustained staring. A lot of the times, I cover the display with a towel during speed work to avoid the temptation. Your posture will improve dramatically, and you might find running feels more natural.
Keep your hands off the handrails
The purpose of your treadmill run is to mimic natural walking and running strides as best you can. Holding onto the handrail can throw that off. Using the handrails transfers the workload meant for your legs and core into your upper body. If you feel the need to hold onto the handrails, it’s not the end of the world. But if it makes your workout significantly easier, think about what that likely means for the amount of work you’re putting into—and getting out of—your run.
Use music to better pace yourself on the treadmill
I love crafting a playlist that also works as a pacing mechanism. Songs have a tempo measured in beats per minute (BPM), and your running cadence (steps per minute) responds subconsciously to music tempo.
Although there is no single “perfect” cadence, most runners fall around 160-180 steps per minute. Match your playlist to your target pace: slower songs for warm-ups and recovery, 150-160 BPM for easy runs, and 170-180 BPM for tempo work. Spotify even has running playlists organized by BPM. If nothing else, a good playlist will keep you motivated on such a monotonous machine.
Play the “descending intervals” mental game
Running hard intervals when you’re already tired is tough. Flip the script with descending intervals: Start with your longest, hardest effort when you’re fresh, then gradually decrease the interval length.
For example: Five minutes hard, two minutes easy, then four minutes hard, two minutes easy, working down to one minute hard. Psychologically, this can feel much more manageable because each interval is easier than the last. You’re essentially creating momentum that carries you through the workout, rather than dreading increasingly difficult efforts.
Visualize a virtual route while running on the treadmill
Combat treadmill boredom by mentally running a familiar outdoor route. Close your eyes briefly (only if you’re comfortable and safe doing so) and visualize running through your neighborhood, a favorite trail, or even a dream destination.
Take this further by matching your treadmill workout to the actual route profile. If there’s a hill three miles into your usual run, increase the incline at the corresponding time on your treadmill. You could even use Google Maps street view before your workout to refresh your memory. For me, this mental trick makes time pass faster and maintains the connection between indoor and outdoor running.
Motivate yourself with negative splits
Running negative splits on the treadmill—where your second half is faster than your first—is a classic race-oriented goal. Start your run at a comfortable pace, then increase speed by 0.1-0.2 mph every 5-10 minutes.
This approach works because it forces you to start conservatively, preventing the common mistake of burning out early. It also means you finish strong, and hey, that could help create a positive psychological association with treadmill running. More importantly, if you do have a race on the horizon, this type of workout trains your body to maintain energy for when it matters most.
Practice using the treadmill’s emergency stop feature
Most people either ignore the safety clip entirely or fumble with it ineffectively. Practice your emergency stop before you need it. While walking slowly, pull the clip intentionally to see how the treadmill responds. Knowing exactly what happens when you pull it means you won’t panic if you stumble. Hopefully you won’t need to use it, but this little practice could prevent a serious injury.
Do a post-workout incline stretch
Here’s my recovery hack of the day: After your run, leave the treadmill at a 10-15% incline, turn it off, and use it for calf and Achilles stretches. Stand on the belt with your toes elevated and heels dropped down. The incline creates the perfect angle for a deep, effective stretch.
Hold for 30 seconds on each leg. This takes advantage of equipment you already have and addresses the tight calves that plague many treadmill runners. It’s convenient, effective, and helps prevent the dreaded treadmill-induced stiffness.
The bottom line
The treadmill doesn’t have to be a “necessary evil.” With these hacks, you can make indoor running safer, more effective, and genuinely more enjoyable. And who knows? Maybe one day I’ll finally appreciate the unique benefits the treadmill offers: consistent pacing, controlled conditions, and the ability to execute very specific workouts regardless of weather.
