How to Avoid Treadmill Boredom While Running - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of How to Avoid Treadmill Boredom While Running from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Vary both incline and pace throughout the run to keep it interesting.
Start at a low incline (around 1%) and a pace about 30 seconds per mile slower than your normal easy pace.
Every 5 minutes add 0.5% incline and every 2‑3 minutes increase the speed by 5‑10 seconds per mile.
Finish the last 5‑10 minutes at a challenging but sustainable effort.
Use music, a TV show, or a movie for easy runs, but avoid visual distractions during structured workouts.

Workout Example

30‑minute treadmill boredom‑buster

0‑5 min – 1% incline, easy pace (30 s slower per mile).
5‑10 min – increase incline to 1.5%, speed up 5‑10 s per mile.
10‑15 min – increase incline to 2.0%, speed up another 5‑10 s per mile.
15‑20 min – increase incline to 2.5%, continue adding speed.
20‑25 min – keep increasing incline by 0.5% every 5 min, continue gradual speed increase.
25‑30 min – final push: increase incline to a challenging level (e.g., 4‑5%) and run at a pace that feels hard but sustainable for the last 5‑10 min. Adjust the percentages and speed increments to match your current fitness level.

Closing Note

Give this dynamic treadmill routine a try and feel free to tweak the paces or incline in the Pacing app to fit your own training needs. Happy running, and keep those treadmill sessions fresh and fun!