The treadmill is like marmite; either you love it or you hate it. Whether you love it or hate it, you can be sure to find one in practically every gym. It isn’t as exciting as a run along a beach or trail, but it’s extremenly useful!

If the weather is terrible outside, using the treadmill will provide a plan B, so you don’t miss your workout.

The treadmill gives you an amazing full body workout.

It allows you to take full control of your workout by adjusting incline, speed and time.

This past summer in South Korea has been the hottest, most humid summer of our lives…and if it wasn’t for the treadmill we would’ve been lost! Not being able to run outside forced us to get a bit creative with our treadmill workouts- here are some ways to get the most out of the treadmill and keep things exciting!

  • Interval running- Breaking your run workouts into intervals can help keep boredom at bay. One way is to run intervals. An example would be run/walk 1 minute fast, 2 minutes slow and continue for 10-20 minutes depending on your fitness level. This will raise your heart rate and keep the workout interesting and effective.


  • Hills- Treadmill running can be used for hill training, which otherwise mightn’t be available. A lot of cities and suburban areas are predominantly flat. The treadmill is a great way of getting in hill training, which otherwise is not possible. The ideal incline is 4-5%, anything over that and the stress on the body is too great, and your form will tend to drop. Hill training will help achieve better running form, stride power and endurance, an all round great workout.


Sample treadmill workouts:

The starter runner (want to start running more):

5 minute brisk walk followed by 2 minutes of an easy jog. Repeat this pattern for 3-5 sets depending on current fitness level.

The novice runner (running to gain fitness 2+ times per week)

5 minutes easy jog warm up, run 10-20 minutes steady (talking pace), 5 minutes easy jog cool down.

Adjust the above workouts to suit your current fitness.



  • Don’t aim for a distance, instead focus on duration of the workout. This way it takes a bit of pressure off.
  • Gyms can be a hot and sweaty place, adjust your effort level to adapt to a warmer environment.
  • Print off the treadmill speed conversion chart (see below), so you can make sure you’re using the right speeds.
  • Set the treadmill for a certain time, then try covering the treadmill dials with a towel, so you don’t stare at the time counting down.
Treadmill cheet sheet
Treadmill cheat sheet


If you have any questions on the workouts above or about treadmill running get in touch with us.

Follow our blog for some great health and fitness information.

Happy running,

The Health Heads 🙂 🙂

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