I’m a runner. And although I own some cozy outdoor running gear, I don’t particularly love the winter. I don’t like the unshoveled sidewalks. I don’t like my runny nose freezing to my face. And I just don’t like being cold.

But what I do love is my treadmill.

Wait, hear me out. I’m not saying that you have to spend all of the chilly months holed up inside your basement pounding out the miles on a machine. Instead, I’m talking about using it to your advantage to make the most out of your winter running.

Finding the perfect treadmill to use for your winter running may take some time; your best bet is to explore some home treadmill reviews, and check out what others love.

Either way, there are some great ways to use your treadmill in the colder months… All of which won’t be boredom-filled as you knock out each mile.

Warm Up

If it’s still all right running weather, but a little chilly, I recommend using it to warm up first. If a 12 kilometer run is on your Sunday morning agenda, tap out two of the kilometers on the treadmill. Hop off, grab your gloves, jacket, and ear warmer, then head out the door, already warm and ready to go.

Interval Training

Looking to lose fat or become faster? Try interval training. Start with a 5 minute warm up. For the next 15 to 20 minutes, sprint for 1 minute, followed by a 1-2 minute recovery (slow jog) period. Repeat. Follow the intervals by a 5 minute cool-down jog. Your metabolism will be increased throughout the day, and you’ll have got some speedwork in. Futher, you won’t be bored, because you’ll be switching it up minute to minute.

Walk It Out

Doesn’t sound like much of a work-out, does it? Change up your jogs to a walk instead… on the incline. Walk at 3.5mph, on a 12-15 incline. Trust me… It’s not as easy as it sounds.

Try This

0-5 minutes >> warm-up, brisk walk 5-7 minutes >> light jog 7-8 minutes >> sprint 8-10 minutes >> light jog, increase incline to 5% 10-13 minutes >> increase incline to 8% 13-15 minutes >> decrease incline to 1%, run a little faster 15-16 minutes>> sprint 16-20 minutes>>light jog, increase incline to 7% 20-35 minutes>> alternate 1 minute hard, one minute light jog, decrease to 3% 35-40 minutes>> cool down

The Good

There are many benefits to hopping on the treadmill. Take a look at the countless articles and studies promoting their benefits (check out pubmed). Treadmill training has been shown to help with adult obesity, childhood obesity, sprint running, boxing, and so many more.

Read More

So you’re contemplating buying a treadmil, or you’re at least dusting off the one in your home. There are some great books to get you started on treadmill training. Our favourites? Treadmill Training for Runners by Rick Morris, Runner’s World Complete Book of Running by Amby Burfoot and ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running by Danny Dreyer and Katherine Dreyer.

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