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Most walkers or runners use the treadmill as an alternative to exercising outside when the weather gets too cold. Treadmills can provide a good workout, but eliminating outside elements like wind, elevation change, hills and uneven surfaces, means you have to try a little harder to get the same results. (Not to mention that the staring at the wall while running or walking can is just plain boring.)

If you'll be spending a lot of exercise time inside on a treadmill this winter, don't despair - there are things you can do to make your treadmill time highly effective... and maybe even fun. Read on for some great tips on How to Make the Treadmill Fun and Effective.

How to Make the Treadmill Fun and Effective


1. It's all about attitude. If you go into the gym dreading your treadmill workout, you'll probably have a horrible time. But if you hit the treadmill knowing this is only a temporary gig and determined to have fun with it, you will. Really.

2. Run on the treadmill during your favorite TV show. Running on the treadmill is notoriously boring but decidedly less so if you can watch TV while you're doing it.

3. If you watch TV, try patterning your speed or incline after whatever show you're watching. Run intervals during commercial breaks for example.

4. Vary your routine. Running or walking at the same pace is a surefire path to boredom on the treadmill. Instead, run a hill program or manually increase, decrease, increase your speed and incline. One day, do a speed workout. The next, run hills. Or do it all in one session.

5. Always run on at least a 1% incline grade. Running on a treadmill at 0% grade is like running on a downward slope. You're better able to mimic your actual outdoor running stride with a slight incline.

6. "Race" the person next to you. When choosing a treadmill, look for another runner or walker of similar ability and fitness level and then secretly race them during your workout. This takes imagination but can add not only excitement to your workout, but will also make you work out substantially harder.

7. "Race" yourself. Keep track of your personal best time, distance or calories burned on the treadmill and try to beat it every time you work out.

8. Don't forget your headphones. Listening to music while on the treadmill is an excellent way to stay engaged. Uptempo music will also increase your energy and has been shown to help you work out harder and longer.

9. Keep track of the numbers. Watch your heart rate, calories burned, miles walked or ran and time to gauge your progress.

10. Use a different treadmill each time. If possible, don't use the same treadmill in the same location every time you work out. Even the slightest change in scenery will help combat boredom at the gym.