Misery for some but sometimes a must for everyone, treadmills have pros and cons that can be helpful to know and plan for. Here are some tips and workout suggestions to get the most out of your treadmill workouts.

1. Your mechanics are likely slightly different on the treadmill, in that where in the stride and what direction you are applying force into the ground/belt can vary slightly compared to outdoors. This can mean when you run on the treadmill you feel better/faster or worse/slower than when you run outside. Because of this, be sure to run more by exertion than pace, and be ok if your pace is slower, and even dramatically slower, than when outside.
2. Outside you have to propel yourself against air resistance. Because this is less of a variable on the treadmill, along with the likely change of force application, keep the incline no lower than 1%. Also, if you can direct a fan blowing into your body, go for it!
3. One type of terrain that the treadmill provides that is more difficult to find outdoors is long consistent inclines. Ease into and build up to 4-8 mile runs on a steady 3-4% incline, or 3-6 minute reps at 5-10%.
4. *On the treadmill it can be a bit easier to work on leg speed, as for when you increase the pace on the machine you are essentially ‘forced’ to figure it out and keep up. ‘Leg speed’ intervals can be a great workout on the treadmill, where you mix in 1-3 minute intervals at a faster pace but you are attaining that pace through more of a faster stride rate (i.e. quicker steps).
5. *The belt of the treadmill likely provides a softer, more forgiving surface than when outside. For this reason you can also mix in ‘power strides’ where you now attain faster speeds for 1-3 min by taking slightly longer steps.
6. ‘The Mill’ can also be very boring, not only mentally, but for your gait. Keep your stride engaged by occasionally working in drills like buttkicks, crossovers, wide steps – all slightly adjusted and minimalized/shortened so you are staying safe!

* Note tips 4 and 5 apply only for electric/’normal’ treadmills, not a manual self-propulsive treadmills. However, for these treadmills, a similar variety of how you are moving the belt (leg speed or stride length) can be helpful in developing your most optimal stride.