Running on a treadmill isn’t for everyone. It requires focus to keep going kilometer after kilometer without the change of scenery or fresh air that outdoor running provides. However, with the right techniques, you can not only succeed on the treadmill but also significantly improve your performance.

1. Find and Stick to the Right Treadmill

If you’re using a gym treadmill, try to use the same machine each time. This consistency allows you to track your progress more accurately. Whether the treadmill is perfectly calibrated doesn’t matter as much as the consistency of the machine you use.

2. Level Your Machine

If you have a home treadmill, make sure it’s perfectly level. Even a slight tilt can cause injury over time by making you work harder to maintain balance. A consistent, level surface is crucial to avoid injuries that can arise from repetitive strain caused by an uneven machine.

3. Place a Mirror in Front of You

While it may seem vain, watching yourself run in a mirror can help you monitor your form. Are your arms swinging properly? Are your fists clenched, or is your face tensed, wasting energy? Is your head up and eyes forward? Observing your gait can enhance body awareness and help you run more efficiently, reducing fatigue.

4. Simulate Wind Resistance

Treadmills can’t replicate the natural wind resistance you experience outdoors, but you can simulate it by placing a large industrial fan in front of you. This added resistance can mimic a slight breeze and make your treadmill runs more challenging and realistic.

5. Establish Rhythm and Consistency in Long Runs

Consistency is key to a good training regimen. Treadmills provide a controlled environment where you don’t have to deal with traffic, weather conditions, or varied terrain. This predictability allows for a more consistent training schedule and helps in maintaining a steady pace during long runs.

6. Relax

For recovery runs, set the speed to a very slow pace, turn on the TV, or play some music, and relax. The treadmill allows you to maintain a set pace without worrying about external factors, making it easier to focus on a relaxed, easy run.

Treadmills can help you accurately measure your progress. From the start of your training to the final prep before a race, knowing exactly how much you’ve improved because of consistent treadmill sessions can boost your confidence.

Yes, treadmills can be boring, but they can also be an efficient training tool.