4 Beginner Treadmill Workouts for When It’s Too Cold to Get Your Steps Outside

It’s a bit of a cruel irony that just as many of us have resolved to move more in the new year, or have recommitted to our daily step goal, the winter weather can make it so unpleasant to be outside.

And while the treadmill is always an option, it has a bit of a reputation to overcome: Walking or running on the treadmill can be boring and make time drag on, while doing an actual “workout” on the treadmill can feel intimidating, or like it’s only for “serious” runners.

But the treadmill doesn’t have to be boring—nor does it have to be intimidating, with the right guidance. Here’s everything treadmill beginners need to know about getting their indoor steps in—plus workouts for walkers and runners from two veteran coaches.

Why run on the treadmill?

There are some hard-and-fast rules when it comes to moving your walk or run indoors—for instance, you’ll want to hop on the treadmill if there’s a chance of lightning or if the air quality is poor.

Otherwise, though, whether the weather merits heading to the tread is largely a personal choice, says Kelly Whittaker, a certified run coach and Barry’s chief instructor. However, runners should always be aware of factors like icy surfaces or extreme cold or heat.

“When you’re outside in under a certain temperature for an extended amount of time, you’re susceptible to frostbite, and it’s really hard on the lungs,” she says. “I tell people that it’s a personal choice, but to be smart about it.”

There are plenty of other reasons to hit the treadmill that aren’t weather related, says certified run coach and personal trainer Elizabeth Beck, CPT. Maybe you only have time to run at night but don’t feel safe being out in the dark, or you’re a parent keeping an eye on small children at home.

And, honestly? If you like walking or running on the treadmill, you don’t need an excuse to do so. Even run coaches appreciate a little Netflix and tread on occasion. “I just enjoy it,” says Beck. “It’s a great way to catch up on shows.”

The benefits of the treadmill

While taking your walk or run to the tread means you miss out on the benefits of getting outside, the treadmill has some perks of its own. For one, it’s a softer surface than the road, which means less impact on your joints, says Whittaker. “I tell newer runners to get a lot of treadmill miles in because they need that bounce—they have to build that endurance in their leg muscles and joints,” she says. “The impact of the road can be kind of harsh.”

The treadmill also allows you complete control over your workout, which can be helpful if you want to do hills but live in a flat area, you’re trying to dial in on what your half marathon pace feels like, or you need help maintaining an easy pace and not going too fast.

“Especially for people who are just starting out, it’s a really good way to control your pace,” says Whittaker. “A lot of people are intimidated to run outside because they assume they have to be fast, or they’re always stressed about looking at their watch, and that takes the joy out of running. When you’re on a treadmill, you can just hit the number, and you’re there.”

Treadmill tips for beginners

1. Get familiar with the treadmill controls

Midway through your run is not the time to try to figure out how to get the treadmill to slow down, says Beck. Before you start your run, give yourself time to get familiar with all the machine’s controls, she suggests, including the safety clip, which stops the belt in case of emergency. (Same goes for if you’re a treadmill vet but you’re trying a new machine for the first time.)

2. Start slow

As tempting as it may be to crank the speed on the treadmill to see how fast you can go, both Whittaker and Beck recommend starting slow—maybe even slower than you’d be running outside. For one, you want to make sure you’re adequately warmed up. But running on the treadmill also just feels different than running outside, and you’ll want to give yourself some time to get used to the feeling. “As fun as it is to go fast on a treadmill, you need to get your bearings and work on your form first,” says Whittaker.

3. Accelerate and decelerate gradually

On most treadmills, you can either gradually increase or decrease your speed, or jump directly from, say, jogging at 5 miles per hour to sprinting at 9 miles per hour. Whittaker says the gradual option is going to be safest—and most beneficial for your workout. “You should be able to control yourself enough to allow yourself to slow down gradually and get that active recovery,” she says.

Even worse than the too-quick acceleration or deceleration: Jumping off to the sides of the treadmill after a sprint. “It’s horrendous for your joints,” says Whittaker. “I always equate it to if you were fully sending it on a track, you wouldn’t immediately dive bomb into the grass.” Whittaker has also seen first-hand where this move can go wrong. (Think: missing the sides of the treadmill or shoelaces getting stuck.)

4. Mind your form

“I think it’s easy to let your running form slip on a treadmill, because it’s kind of monotonous,” says Beck. One common form issue she sees: Runners looking down at the console and slightly slouching. If you’re struggling with this, hide the console with a towel so you’re not tempted to stare down at it for miles at a time.

5. Don’t hug the front of the tread.

If you’re new to the treadmill, it’s only natural to have a bit of healthy fear about flying off the back. But Whittaker says sometimes that fear leads runners to hug the treadmill console, which can majorly mess up their form. “You should give your body some room to move,” she says. “Make sure you’re pulling back enough that you can see your sneakers when you run. If you can’t, you’re probably running too close and you might kick the front of the treadmill.”

6. Make it fun

“I think the key to treadmill workouts is variety,” says Beck. “People often just run the same pace for 20 minutes—that’s miserable. If you break it up and do some sort of workout, whether it’s walking, walking and running, or just running, it makes it so much more bearable.”

The best beginner treadmill workouts

Inspired to hop on the tread? Here, Beck and Whittaker share their favorite workouts for runners, walkers, and those who want some of both.

1. 30-minute walking workout

• Warm up starting with a 1-minute very slow walk, focusing on stretching and waking your body up
• For the next 4 minutes, add 0.5 to your base speed every minute, ending with a quick walk during minute 5
• Repeat this 5-minute interval 4 times: Walk for 1 minute (at a similar speed to the last minute of your warmup) at 0% incline. Every minute, increase your incline by 2%, ending at 8% for the final minute. As incline increases, walk speed can adjust as needed
• Cool down for 5 minutes by walking slowly at a 0% incline

2. 35-minute run/walk workout

• Warm up by walking for 2 minutes, lightly jogging for 2 minutes, and lightly running for 1 minute
• Repeat this 5-minute interval 5 times: 1 minute light jog, 2 minute walk, 1 minute light run (0.5 to 1 mph faster than your jog), 1 minute run (0.5 to 2 mph faster than your light run)
• Cool down by lightly jogging for 2 minutes, quickly walking for 2 minutes, and slowly walking for 1 minute

3. 30-minute running workout

• Warm up for 5 minutes with an easy jog
• Repeat this 4-minute interval 5 times: Run at a moderate pace (6 out of 10 effort level) for 90 seconds, run at a hard pace (8 out of 10 effort level) for 1 minute, recover for 90 seconds (walk or slowly jog)
• Cool down for 5 minutes with an easy jog

4. 40-minute running workout

• Warm up starting with 2 minutes of jogging and then adding 0.2-0.5 mph every 30 seconds for the next 3 minutes
• Repeat this 5-minute interval 6 times: Jog for 1 minute, run for 2 minutes (1-3 mph faster than your jog), jog for 1 minute on 4% incline, push or sprint for 1 minute on 0% incline. Speeds on the last minute should build with every interval
• Cool down for 5 minutes by jogging at 0% incline