How to take the dread out of the dreadmill (a.k.a treadmill)

Winter has just arrived and the weather is certainly changing! The temperature has certainly dropped and the rain and wind will be here soon! Outdoor running starts to feel like it’s not even an option anymore so it’s time to hit the treadmill. But, to many people running for 45 minutes or so on a treadmill does not sound like a lot of fun.

So here are a few ways to mix up your running on the treadmill this winter:

  • BLAST the upbeat music. I would highly recommend creating a playlist of your favourite upbeat tunes or discover new upbeat music to listen to as you run. This can be really motivating and get you in a great headspace to beat your PB or even just get you past the first 10 minutes! Spotify has some great running playlists already made too.

 

  • Podcasts! I find running to a podcast so motivating and distracting from the fact I’m running. Find a topic you’re interested in whether that be health & fitness, crime stories, comedy etc. and I’m sure there will be a great podcast available.

 

  • Watch a video. Now you need to be careful with this one because you don’t want to fly off the end! Find a YouTube video or Netflix episode, set up your phone/tablet on the front of the treadmill, plug your headphones in and run! This is a great distraction that makes time go a lot faster. We all spend hours on the couch binge-watching TV series at some point over winter so why not burn some calories too.

 

  • Interval train. Breaking your runs up on the treadmill can make it a lot more interesting and feel a lot quicker. Going for a slow distance run often feels like hours on a treadmill when it’s only been 20 minutes… so why not smash a half an hour session at a higher intensity and mix up your runs. Pick a speed that challenges you and run at that pace for 2 minutes. Because this is a higher speed than you normally run at, 2 minutes should be enough to get your heart rate up and leave you feeling puffed. Now break this run-up with 1 minute of slower speed or power walking. Continue this for 10 minutes. Now increase the running time to 3 minutes and repeat. Mix up your interval training to what speeds and intervals suit you but remember to challenge yourself!

 

  • Find a buddy. If your bestie goes to the same gym then why not arrange treadmill running/walking dates and coffee. Walk and talk is something a lot of females love to do. So why not do it on those rainy winter days side by side on a treadmill. Challenge each other or even race to keep it interesting. Sometimes having someone with you to support you and distract you makes it that little bit better.

 

  • Set goals. Running on a treadmill is a lot different from running outdoors. You might discover you can run a lot further and faster on a treadmill. So, set yourself some goals to aim for and smash them before the end of winter. Whether that be distance goals, time goals, or amount of times you run a week goals!

 

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How to get over your exercise slump

We’ve all been there… started off doing so well, making it to the gym 3-4-5 times a week and feeling great! But then, you fall off the exercise train for a couple of days… maybe over indulge in the foods you know you shouldn’t and then you are left feeling like sh*t and feeling no motivation to get back into exercising! Sound a bit like you?

Well 2021 is here and it’s time to leave what felt like a slump of a year behind and get back into the exercise routine you know you enjoyed at some point! Here are some of my go to tips to get back on track when that exercise slump hits!

  • Ease into exercise with an activity that you enjoy – whether that be going for a bike ride, hike, swim at the beach or a group fitness class! Starting off with an activity that you find enjoyment in is a great way to get the muscles pumping and heart rate up without necessarily feeling like you’re exercising! This could be just enough to help you find your motivation to get your body moving and ass back to a regular routine! Even better, try something new! This could be a dance class, pilates, boxing, cross-training and so much more!
  • Bring a friend – I’m sure there’s someone in your life who you can convince to come to the gym with you, even if its just one workout! Exercising with a friend can make it so much more enjoyable and can be a bit of a catch-up session! Instead of meeting for brunch or coffee, meet at the gym, the park or a walkway and then if you must… go get your brunch afterwards. Even better is challenging you friend in a workout to see who can complete the most reps during an interval or setting a workout and see who can finish it first!
  • Book it in as an appointment with yourself – things are starting to get back to normal since the Christmas/New Year break so its time to book in your appointments and set your schedules! If you see exercise as something you don’t have time for anymore, make time and put it visibly in your diary or calendar as time for yourself! You don’t like to skip an appointment and pay that cancellation fee so don’t do that with your workout!
  • Making it once or twice is better than not at all – you may not be motivated or quite ready to smash out the same number of workouts a week as you did when you were more motivated but anything is better than nothing! If you can only drag yourself to the gym once, its probably more than you did the week before so see that as a win! Then slowly you will get back to two or three times and start to feel more motivated as you feel your mood and energy improve again! Don’t beat yourself up when you can’t do the same as when you were more in routine!
  • Record down your activity – each time you do a workout, write it down in your calendar or start a workout tally for yourself! I personally love looking back on the week and seeing how active or inactive I have been with moving my body and find it motivating to challenge it the next week to see if I can do more or different kinds!

Don’t give up on yourself! The motivation will come back, you just have to be patient and do your best when you can!

 

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How to take the dread out of the dreadmill (a.k.a treadmill)

Winter is just around the corner and the bad weather is on it’s way!  In no time it will be rainy, windy and cold!! Outdoor running starts to feel like its not even an option anymore so its time to hit the treadmill. But to many people running for 45 minutes or so on a treadmill does not sound like a lot of fun.

So here are a few ways to mix up your running on the treadmill this winter:

  • The most common answer: BLAST the upbeat music. I would highly recommend creating a playlist of your favourite upbeat tunes or discover new upbeat music to listen to as you run. This can be really motivating and get you in a great headspace to beat your PB or even just get you past the first 10 minutes! Spotify has some great running playlists already made too.

 

  • Podcasts! I find running to a podcast so motivating and distracting from the fact I’m running. Find a topic you’re interested in whether that be health & fitness, crime stories, comedy etc. and I’m sure there will be a great podcast available.

 

  • Watch a video. Now you need to be careful with this one because you don’t want to fly off the end! Find a You Tube video or Netflix episode, set up your phone/tablet on the front of the treadmill, plug your headphones in and run! This is a great distraction which makes time go a lot faster. We all spend hours on the couch binge watching TV series at some point over winter so why not burn some calories too.

 

  • Interval train. Breaking your runs up on the treadmill can make it a lot more interesting and feel a lot quicker. Going for a slow distance run often feels like hours on a treadmill when its only been 20 minutes… so why not smash a half an hour session at a higher intensity and mix up your runs. Pick a speed that challenges you and run at that pace for 2 minutes. Because this is a higher speed than you normally run at, 2 minutes should be enough to get your heart rate up and leave you feeling puffed. Now break this run up with 1 minute of slower speed or power walking. Continue this for 10 minutes. Now increase the running time to 3 minutes and repeat. Mix up your interval training to what speeds and intervals suit you but remember to challenge yourself!

 

  • Find a buddy. If your bestie goes to the same gym then why not arrange treadmill running/walking dates and coffee. Walk and talk is something a lot of females love to do. So why not do it on those rainy winter days side by side on a treadmill. Challenge each other or even race to keep it interesting. Sometimes having someone with you to support you and distract you makes it that little bit better.

 

  • Set goals. Running on a treadmill is a lot different to running outdoors. You might discover you can run a lot further and faster on a treadmill. So, set yourself some goals to aim for and smash them before the end of winter. Whether that be distance goals, time goals or amount of times you run a week goals!

Hope to see you soon!

Sam 🙂