As summer turns to fall, outdoor running can become unpredictable due to sudden weather changes. Many people avoid the gym’s treadmill, thinking it’s not as effective for burning calories. The calorie count on a treadmill often seems discouraging, especially when post-workout snacks negate your hard work.

So, how can you make treadmill workouts as effective as outdoor runs? According to experts from Popsugar, here are four proven tips to enhance your treadmill fitness routine.

Tip 1: Drink a Cup of Coffee Before Running

Many runners drink coffee before outdoor runs to boost performance, and this can also enhance treadmill workouts. Caffeine increases the concentration of fatty acids in the blood, stimulating fat metabolism and sparing glycogen stores, which enhances endurance and performance.

Drinking a cup of coffee before hopping on the treadmill can stimulate fat metabolism, extend workout duration, and reduce fatigue by energizing muscle fibers. Studies show that caffeine can increase fat-burning efficiency on the treadmill by 5% to 10%. However, ensure you don’t have heart or gastrointestinal issues before trying this.

Tip 2: Strength Training Before Running

From an energy system perspective, performing weight training first uses glucose as the primary energy source. Following this with running shifts the energy source to fat.

Therefore, to maximize fat burn on the treadmill, do some weight training before your run. If you run first and then do weight training, you might face energy depletion issues.

Remember, during aerobic activities like running, your body also burns glucose to bridge the gap before fat metabolism kicks in.

Tip 3: Increase Speed and Intensity

Many treadmill users start with low-intensity workouts, jogging for 40 minutes or more. However, this is not the most efficient way to burn fat.

Comparing “light jogging for 10 minutes” to “intense running for 10 minutes,” the latter burns more calories due to the increased difficulty and fatigue. To increase treadmill workout difficulty, raise the speed or incline.

In this scenario, you don’t need to run for 40 minutes or longer. Adjust the workout duration based on your fitness level, as shorter, more intense sessions can burn more fat.

Tip 4: Incorporate Interval Sprints

Interval training alternates between high and low intensity or active and rest periods. This type of training is characterized by short, intense bursts and can be challenging for beginners. However, it extends the calorie-burning effect long after the workout ends, known as the after-burn effect.

This means your body continues to burn calories post-exercise to repair and recover from the workout. On the treadmill, try the “2-2-2” method: 2 minutes of walking, 2 minutes of moderate running, and 2 minutes of sprinting, repeating this cycle.

Progress gradually and don’t attempt high-intensity interval training if you’re not yet ready.

By following these tips, you can significantly improve the effectiveness of your treadmill workouts, making them comparable to outdoor runs.