For a lot of people, when they think about running on the treadmill, it seems to them like a watered down version of actual running. However, situations such as bad weather and uneven terrain can compel even the strongest critic of the treadmill to plug in the running machine for a workout.

Varying opinions on the treadmill notwithstanding, running on treadmills is without doubt advantageous. To begin with, running on a treadmill is safer than running outdoors; you need not worry about hazardous icy patches, insecure streets and perilous uneven terrain.

Moreover, they are convenient. In addition to being available in pretty much every gym worth mention, you can multitask with music, food, etc. In addition to that, treadmills offer consistency. Your runs can all be identical, and you can run in an environment where conditions such as temperature and terrain are controlled.

During winter, the treadmill is the go-to fitness solution that allows you to set the workload and make sure you get fit regardless of the conditions outdoors. With access to a treadmill, you have no excuse to miss your running workouts.

This article delves deeper into how you can ensure that your indoor running workout is highly effective rather than some activity you engage in simply to pass time until the winter season passes.

Proper preparation

When the weather outside is cold, running inside presents some logistical challenges. For you to be 100 percent prepared for an amazing workout on the treadmill, it is essential that you have all the right equipment and gear to control the conditions indoors.

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No matter what you have on, you’re going to sweat. It is therefore advisable to wear high-quality running shorts and well-fitting technical t-shirts. Make sure you have the right running shoes and keep them clean. Other items of clothing you may want to have include wristbands and sweatbands to absorb excess sweat.


Seeing as you are running indoors, it is important that you are as dry and well-hydrated as possible. A water bottle that’s easy to handle with one hand is necessary to hold your water. A clean hand/face towel to wipe your arms, hands and face is a good idea. Good entertainment in the form of music also serves to keep you motivated.

Warming up

Jumping on the treadmill and starting to run at some random pace seems all too easy. However, running on the treadmill should simulate running on the road out doors so that your body gradually rolls into a good pace.

Start off with the following warm-up routine aimed at ensuring a workout that is not only effective but also safe.

  • 3 minutes of walking: Gradually build up to a steady pace.
  • 3 minutes of jogging: If you’re training for a marathon, this jogging pace is about 1.5 minutes slower per mile than your marathon pace.
  • 3 x 20/40s: Run fast for 20 seconds, and take 40 seconds to recover to ensure good circulation and breathing.

Cooling down is as important as the actual running. In the same way you started your running workout with a walk, you should end it the same way – a short walk. The recommended rule in this case is one minute for every mile you run on the machine. So, for example, a five-mile run would need to be cooled off with an easy five-minute walk.

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How much should you spend on a treadmill?

What are your fitness objectives, and what is your budget? These are the two main questions to ask. Buying your own treadmill is a major investment so you want to be sure that you buy the right one. You should only buy one if you’re sure that you’re going to be committed to working out on it regularly.

As with the purchase of any other major item, price is among the top things to consider when shopping for a treadmill. There are a number of varieties available at different price points, ranging from $500 to $4,000.

If you’re looking for a basic machine that you plan to use fairly often, you can find an inexpensive model that suits your exercising needs. It is important that you carry out adequate research and read online reviews in order to at least find the six best treadmills for under $500.

You’re far better off buying a treadmill online than buying it at a physical store because online prices are highly competitive and there are numerous deals you can take advantage of, provided you take time to hunt for them.