How to Make Treadmill Running Safe, Effective, and Even Fun
This article is by Gemma Ward, NYRR’s Lead for Runner Training and Products.
Running in New York City isn’t always sunshine and loops around Central Park. Sometimes it’s freezing, or swampy, or dark—or you can’t be bothered to get outside just to wait at every red light.
That’s where the treadmill comes in. Don’t let the “dreadmill” nickname fool you: Treadmill running can be enjoyable, effective, safe, and even fun. Here’s how to make the treadmill a solid, consistent training buddy.
Stay Safe, Cool, Hydrated, and Fueled
Dress for the run you’re doing, not for the weather outside. You’re not braving the wind and rain, so ditch the layers. Think shorts and a tank top, even in January.
If you’re running at home, crack a window for ventilation and temperature control. At the gym, bring a small or position yourself near one.
Stay hydrated by keeping a fluid bottle within reach. You may feel even sweatier than usual because there's no breeze, so have a small towel handy as well.
If you're running more than 45 minutes, plan to refuel during your run just as you would outdoors.
Ease Into Your Run
Make sure you use the safety cord (also known as the emergency stop cord or safety key), even for an easy run!
Start with a walk or light jog to give your legs and brain a second to adjust. Running on a moving belt is different than pounding the pavement in Prospect Park.
Stay Entertained...But Don't Get Too Distracted
If you find treadmill running monotonous, you’re not alone, but you can overcome or at least reduce the boredom through entertainment. Some runners watch TV, others catch up on the latest episode of Set the Pace or another podcast, and many listen to music. Personally, I’m a fan of watching race replays or anything sports-related. Find what works for you; this will help you tick off the miles.
Just as on your outdoor runs, don't engage in activities that distract you too much, such as texting, chatting on the phone, playing games, doing puzzles, or attending online meetings—it's just not safe.
Play with Speed
Once you’re used to steady running, you can throw in some pickups (called “fartlek,” which is Swedish for speed play). Go a little faster for 30 seconds, dial it back, then go again. No structure is needed—just move based on how you feel. It will keep you engaged and make the miles fly by.
Or if you’re training for a race, especially one of our NYRR races, don’t sleep on the incline button. Adding a little elevation can simulate NYC’s rolling terrain, from the Queensboro Bridge to Cat Hill. Some treadmills allow you to pre-program your speed/interval workouts. Whatever you decide, make sure you have fun.
Cool Down Mindfully
Once you have completed your workout, don’t just stop, but instead cool down the same way you would outside. Slow your pace gradually, let your heart rate fall, and give your body a moment to recover.
Treadmills offer consistency, convenience, and control, especially in a city that’s anything but predictable. Whether you’re escaping icy sidewalks, flood warnings, or summer heat waves, consider the treadmill.
New York Road Runners' official digital fitness partner, Peloton, offers a free 30-day trial of the Peloton app, available from the App Store or Google Play. Terms apply.