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.