4 treadmill workouts you’ve never tried

4 treadmill workouts you’ve never tried


BAD WEATHER CAN force even the most dedicated outdoor runners onto the treadmill, but that doesn’t mean you have to slog out six miles while half-watching the news. Justin Senense, a private trainer at Rich Barretta studios in New York City, showed us four ways to make running in place a little more interesting—and just as effective as a loop in the park.

The workout: Interval sprints

“If you can keep running after your sprint, you’re not going hard enough,” Senense says of this workout, which gets your heart pumping by alternating 30-second intervals of going all-out with 30 seconds of recovery. It’s a short routine that’s especially effective combined with a strength-training session or the day after a long run.

Get on it: Set the treadmill to a 2.0 incline; run 30 seconds as fast as you possibly can; walk for 30 seconds. More advanced runners can crank it up to one- or two-minute intervals, with a one-minute recovery in-between sets. Not sure what your sprint pace should be? Start on the slow side, then up the pace a few notches each interval. You should be running so fast that maintaining that speed for longer than your chosen interval time feels impossible.