FitnessFitness Tips

Your guide to the Hamptons’ best fitness and yoga

New York City’s booming boutique fitness scene has officially taken over the Hamptons, too. Here's where to work out, do yoga, and get fit out East.

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Photo: Stocksy/Jovana Rikalo
Published May 24, 2018

Written by 

Well+Good Editors

New York City’s booming boutique fitness scene has officially taken over the Hamptons, too. Each summer top studios like Barry’s Bootcamp, SoulCycle, and Tracy Anderson open pop-ups out East until Labor Day, joining homegrown gems like the original Yoga Shanti in Sag Harbor.

Plus, hotels and nightlife hotspots are getting in on the active action by hosting a variety of workouts— like Holly Rilinger‘s Lifted—oceanside at Gurney’s.

We’ve rounded up all of the best fitness studios in the Hamptons here (listed by town, and then alphabetically), so you can stay fit and energized all summer long.

Southampton

Barry’s Bootcamp
If you thought that the Barry’s Wainscott location was big, wait until you see the studio in South. Think 25 treadmills, 25 benches, and a massive seating area—crucial for when you need to catch your breath after class. 10 Montauk Highway, Southampton, barrysbootcamp.com

Brownings FitnessStar fitness guru Mary Ann Browning offers personal training and classes featuring the ElliptiGO. 60 Windmill Lane, Southampton, browningsfitness.com

CrossFit HamptonsGet in your WOD before heading to the beach. 375 County Road 39, Southampton, cfhamptons.com

East End Row
Expect to feel a serious body burn at the end of each 50-minute cardio-packed session, which incorporates rowing with strength training. 33 Hill St., Southampton, eastendrow.com

TruFusionIncorporating everything from yoga and Pilates to kettlebells and battle ropes, TruFusion earns its name—and with brand ambassador Alex Rodriguez, if you’re lucky you might just sweat next to J.Lo this summer. 5 Windmill Lane, Suite 4, Southampton, trufusion.com

SLT
Get your pike-to-plank on at the Megaformer studio’s South location, which opened last summer. 16 Hill St., Southampton, sltnyc.com

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Photo: Tracy Anderson

Bridgehampton/Water Mill

The Class by Taryn ToomeyTaryn Tomey takes her beloved calisthenics and plyometrics classes to the Hamptons this summer with a brand-new studio opening in Bridgehampton (May 25th). 264 Butter Lane, Bridgehampton, https://taryntoomey.com/the-hamptons/

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Erika Bloom PilatesThe Water Mill outpost of this popular studio (its second Hamptons location) offers private and duet sessions, as well as at-home services. Bonus: The studio also stocks products from Alo, Tata Harper, Sakara Life, and more. 760 Montauk Highway, 2D, Water Mill, erikabloompilates.com

Exhale Core FusionA good barre class is hard to find in the Hamptons—and here, you can take class with the Core Fusion founders themselves, famed barre gurus Fred DeVito and Elisabeth Halfpapp.2415 Main St., Bridgehampton, exhalespa.com 

Five Pillars YogaDrop-in to Five Pillars’ second location for a “360 degree” mind and body approach to the yoga practice. From heart-pumping vinyasa flows to candlelit restorative sessions, there’s something for every kind of yogini at this studio. 720 Montauk Highway, Watermill, http://www.fivepillarsyoga.com/

Gotham Gym
The go-to boxing studio of the Hadid sisters just opened its third location, making it easy for those looking to jab-cross-hook before a day of lounging. 2405 Montauk Highway, Bridgehampton, gothamgymnyc.com

Hamptons Hot YogaThis homegrown brand offers both traditional Bikram and hot vinyasa classes for those who want to turn up summer’s heat even more. 2415 Montauk Highway, Bridgehampton Village, hamptonshotyoga.com

One Ocean YogaFresh-air yoga, in a pretty tent, overlooking a vineyard. Enough said. 1927 Scuttle Hole Road, Bridgehampton, oneoceanyoga.com

Physique 57Follow the fashion crowd to this beloved barre studio’s only out-East location for some indoor waterskiing and thigh dancing. 264 Butter Lane, Bridgehampton, physique57.com

SoulCycle BarnSummer vibes are as prevalent as handlebar push-ups in this space. This summer, Soul brings its sans-bike spinoff—SoulAnnex—to the barn for group and private training sessions that will keep you sweating even after you unclip your spin shoes. When you’re ready to refuel, hit the on-site Juice Press for a post-cycle pick-me-up. 264 Butter Lane, Bridgehampton, soul-cycle.com

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SoulCycle Water MillHop on one of 66 bikes at this large Soul studio, located right off Montauk Highway. 760 Montauk Highway, Water Mill, soul-cycle.com 

Tracy Anderson StudioAnderson’s original Hamptons spot is outfitted with her signature resistance band system and is routinely packed with women clad in super-chic leggings (whose Range Rovers pack the parking lot). This summer, the Water Mill studio will host two editions of her popular Vitality Weeks. 903 Montauk Highway, Water Mill, tracyanderson.com

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Photo: Yoga Shanti

Sag Harbor

Norma Jean PilatesThis homey space owned by Hamptons-born Pilates guru Hayley Thorpe (and named after Marilyn Monroe) offers private Reformer, mat, and hybrid barre classes, along with regular group runs and dance classes with a rotating cast of instructors. Oh, and you can take some of their group classes at the Wolffer Estate Vineyard—it’s literally called “Pilates in the Vines.” Yes, please. 11 Bridge St., Sag Harbor, normajeanpilates.com

Punch FitnessThe popular uptown Manhattan kickboxing brand is a hit in the Hamptons, with both private and group lessons on offer. 89 Clay Pit Road, Sag Harbor, punchfitnesscenter.com

Uptown Pilates
While the high-end Pilates studio may have doubled its square footage during the off-season (there are now two separate classrooms), the classes are just as intimate—and strengthening. The space includes hybrid reformer/tower machines, which offer up the variety (in both moves and muscle toning) you’d get during a private session, but at group prices. 23 Bridge Street, Sag Harbor, uptownpilates.com

Yoga ShantiAs the home studio of first couple of yoga Colleen Saidman Yee and Rodney Yee, the alignment-based vinyasa classes are generally packed (with both people and props), but pretension is notably absent. 32 Bridge St., Sag Harbor, yogashanti.com

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Photo: Erika Bloom Pilates

East Hampton/Wainscott

AKT in MotionDance cardio maven Anna Kaiser has been whipping Hamptonites (ahem, Sarah Jessica Parker) into shape in their homes for years, and her first boutique fitness studio out East opened in 2015. 3 Railroad Ave., East Hampton, aktinmotion.com

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Barry’s BootcampEverything about Barry’s feels super-sized at this barn-like location, with crazy high ceilings and an extra studio where instructors can get creative with the method. 352 Montauk Highway, Wainscott, barrysbootcamp.com

DanceBodyDance cardio star Katia Pryce teaches her fun, challenging classes out of Dancehampton. 15 Lumber Lane, East Hampton, dancebody.com

East End Row
Perfect your rowing techniques (and burpees) at the intense sculpting studio (then maybe take those rowing skills outside). 460 Pantigo Rd., East Hampton, eastendrow.com

Elements Fitness
The barre and dance cardio spot relocated to a larger (read: 1,800 square feet), three-story space, featuring new class offerings like yoga flow, HIIT, a barre stretch class, and a 25-minute express class (so you can squeeze that workout in before you hit the beach) along with the typical plie options. There’s also a boutique, in case you forgot to pack a pair of cropped leggings. 68 Newtown Lane, East Hampton, elementsfitnessstudio.com

Erika Bloom PilatesUpper East Side alignment and core-strength guru Erika Bloom follows her clients out East, where her white, minimalist-chic studio is as airy and sun-filled as summer should be. She also offers at-home privates. 66 Newtown Lane, East Hampton, erikabloompilates.com 

FlywheelThe brand’s Hamptons location is open year-round and offers both cycling and FlyBarre classes. 65 Montauk Highway, East Hampton, flywheelsports.com

Mandala Yoga Center for Healing Arts156 Main St, Amagansett, https://mandalayoga.com/

Silich Core + StrengthThis local functional training spot offers a suite of TRX classes (and private training) that focus on conditioning, strength, and calorie-burning. Plus, it pairs the popular workout tool with other things your body might need, like yoga and foam rolling. And you could also do an IntenSati workout with Natalia Petrzela, who’s teaching the mind-body workout during summer weekends. 79 Newtown Lane, East Hampton, silichcore.com

SLT
The only place in the Hamptons (besides its sister location in Southampton) to hop on a muscle-torturing, body-sculpting Megaformer. 460 Pantiago Road, East Hampton, sltnyc.com

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SoulCycle East Hampton Because you shouldn’t have to drive through any Hamptons town without being able to stop for tap-backs. 68 Newtown Lane, East Hampton, soulcycle.com 

Tracy Anderson StudioThe celebrity trainer opened this newer, bigger studio in 2015, where you can join the #TAmily in the two perfectly heated (that would be 86 degrees with 69 percent humidity) classrooms. This location also serves up fresh food and juices from the 3 Green Hearts organic line. 30 Park Place, East Hampton, tracyanderson.com 

Truth Training
Choose from a variety of strength and conditioning workouts with functional props like kettlebells, TRX, and rowing machines. 5 Railroad Ave., East Hampton, truthtraining.com

Well WithinWhether you’re looking for calming or calorie-burning sessions, this year-old spot has a class for you. Among the offerings? Aromatherapy yoga, Surfset, and “hard-core” Pilates. Location varies, wellwithinstudio.com 

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Photo: Bari Studio

Montauk/Amagansett

Barry’s BootcampThis Barry’s location has a surfer vibe that reflects its location—and it’s super convenient for those staying farther east. 199 Main St., Amagansett, barrysbootcamp.com

Body TechThis old-school gym has been around since 1990 and has two locations where you can use equipment solo, work with experienced trainers, or take group classes like Boxing and “Re-Boot” class. 249 Main St., Amagansett, 240 Edgemere St., Montauk, bodytechclub.com

BYoga
The new, dynamic yoga spot will offer different levels of vinyasa, and will host community events and workshops like sound-bath meditations, trunk shows, and DJ asana classes. 83 South Elmwood Ave, Montauk, byogahive.com

Gurney’s MontaukThe popular resort and spa’s oceanside deck gets transformed by Wellth Collective into an outdoor fitness studio for summer, starting with a Memorial Day kickoff event featuring Rumble Boxing and LIFTED by Holly Rilinger. Just make sure you book all classes through the Wellth Collective website. And if you’re in need of a rest day (but still want to sweat),  NYC’s HigherDOSE will be making a visit as well. 290 Old Montauk Highway, Montauk, gurneysmontauk.com

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New York PilatesExpect a steady flow of stylish, tattooed, downtown NYC denizens to take their place at one of the Reformers at this popular Pilates spot’s first official studio out east. The brand-new, beachfront space will offer both group and private classes—all with seriously impressive ocean views. 649 Montauk Highway, Montauk, newyorkpilates.com

SoulCycleClasses are regularly packed at this former Montauk movie theater-turned cycling spot, and the massive studio comes with stadium seating. 15 South Edgemere St., Montauk, soulcycle.com

The Surf Lodge
Get fit on the deck overlooking pretty Fort Pond with pop-up workout events offered throughout the summer. 183 Edgemere St., Montauk, thesurflodge.com

Yoga LilaLocally owned, open year-round, and set right in the center of town, Yoga Lila offers studio classes in a variety of styles, plus SUP Yoga group classes and private sessions on the water. 12 South Etna Ave., Montauk, yogalilamontauk.com 

When you head east, don’t forget to pack your coolest sneakers (here’s how to style them with every outfit).

Originally posted May 26, 2016; updated May 24, 2018. 

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FitnessFitness Tips

If Your Fitness-Focused New Year’s Resolution Isn’t Working, Try These 5 Expert-Backed Tactics

New Year's resolution not working out for you? Don't stress. Try these five New Year's resolution alternatives backed by experts.

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Photo: Stocksy/ZQZ Studio
Published Feb 2, 2025

Written by 

Jenessa Connor

First of all, this isn’t a New Year’s resolution takedown. To say they’re all silly or ultimately ill-fated is simply false. In fact, around 60 percent of the people who made New Year’s resolutions are still going strong one month in, per the Pew Research Center. So if you’re locked into a goal you set on January 1, keep your foot on the gas pedal and leave all the resolution cynicism and “quitter’s day” rhetoric in the dust.

Experts in This Article

Gretchen Rubin

happiness expert and New York Times bestselling author of The Happiness Project 

Vanessa Scaringi

licensed psychologist and co-owner of Calm Counseling

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However, if you find yourself on the other side of those hopeful statistics—your resolution fizzled out, or you didn’t bother setting one because you figured you’d abandon it anyway—don’t despair. Maybe a traditional New Year’s resolution is not the best vehicle for you and your goals, and what you need is an entirely different approach.

For ideas on resolution alternatives, we spoke with experts in psychology, happiness, productivity, and life planning. They offered insights on why resolutions as we know them don’t work for everyone, and how different (and, sometimes, unusual) tactics can inspire feelings of excitement rather than drudgery and obligation.

But first, why you lose interest in your resolutions to begin with

If you’ve ever become ambivalent about a resolution, chances are you never felt a strong personal connection to it. Maybe it seemed like a good idea, but your why wasn’t clear.

Vanessa Scaringi, PhD, licensed psychologist and co-owner of Calm Counseling, helps clients set more meaningful goals by first helping them understand what’s important to them. “You need to sort of take a step back and try to understand what’s underlying the motivation for these goals. What are your values? That can be really helpful in getting people focused on why they want to reach certain goals,” she says.

For example, someone who struggles to hit a daily step count of 7,500 steps (an objectively “good” goal, based on research1) may find it easier to stay on track if they can connect the health benefits of walking more to what they value, like improved mood or better sleep.

Resolutions that don’t align with your personality and preferences are also more likely to fizzle. Gretchen Rubin, best-selling author and host of the podcast Happier With Gretchen Rubin, found that this was the case with meditation.

Rubin, who studies and writes about happiness and productivity, made several months-long attempts at establishing a regular meditation practice, going so far as to attend a silent meditation retreat. However, at no point did she feel the benefits of meditation. “I was like, ‘Whatever you’re supposed to be getting from this, I’m just not getting,’” she says. “It’s not a tool that works for me.”

Preferences are also an important factor in how you attempt to keep a resolution. For example, a solo exerciser who likes spontaneity and independence may feel trapped by a running group. But, someone who thrives on accountability and camaraderie may benefit from having group runs on their calendar. Similarly, getting your workout done and over with first thing in the morning is great advice for a naturally early riser, but it’s useless to someone who is most energetic in the evening and struggles to wake up before 9 a.m.

Ultimately, whether you’re setting a traditional resolution or using one of the alternatives below, a clear sense of self is critical. Before you set any goals, ask yourself, What do I value? What do I enjoy? What do I dislike? Under what circumstances have I succeeded in the past? The answer to those questions can give you clues about how to go about setting and achieving your goals.

5 goal-setting alternatives that may work better than a traditional resolution

There’s no reason to white-knuckle your way through a resolution that isn’t working for you, especially when you may find other goal-setting tactics more effective and enjoyable. If you’re ready to pivot, here are some expert-endorsed ideas for resolution alternatives.

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1. Choose a “word of the year”

Instead of nailing down a specific and measurable goal, this tactic, popularized by Rubin’s podcast, involves picking a one-word “theme” for the year and finding creative ways to infuse it into your everyday life.

For example, if you’ve been in a bit of an exercise slump, you might choose the word “play” to help shift your attitude toward working out. With “play” top of mind, you might seek out more playful group exercise classes or hit up the local playground for a bodyweight workout. You could learn to play a new sport or use a set of dice or a deck of cards to choose your workout.

Because the word of the year is loose and open-ended, there’s room for ongoing interpretation and evolution. You may find room for more “play” at work, in your family interactions, and in your social life, and seeking out those opportunities is what keeps you engaged. “You’re building a whole world of associations and activities around this core idea, and that just feels more imaginative,” Rubin says.

2. Draft an annual plan

Grace Clarke, marketing consultant and founder of GraceAI, doesn’t mince words: Her annual planning template that’s more than 30 pages long is “not for everyone,” she says. Aside from the length and level of detail, some find the initial processes of reflection and visualization a bit over the top. But for those who are looking to better understand themselves, these features are what’s missing from similar planners.

Other tools skip introspection and get right to goal setting, Clarke says. “They force you to start thinking about goals without thinking about anchoring it in the sense of who you want to be,” she says. “When our motivation is lagging, we need something to latch onto. We need a vision for the future.”

With a psychologist’s input, Clarke drew upon her background in marketing to create a visually appealing workbook that facilitates holistic self-discovery and strategic planning in all areas of life, from physical health and fitness to career to romantic relationships. At the end of the four-day drafting period, users have a blueprint for the year, complete with quarterly check-ins.

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According to Clarke, her method works well for busy, driven people who “have all these good ideas but are disorganized.”

“If you make this plan, all you have to do is show up. Your plan is created for you. And that’s so relieving for adults who have a lot of executive functioning fatigue,” Clarke says.

3. Focus on collaboration

So many resolutions are individualized, and the process of pursuing them is often solitary. Think of the marathoner in training who forgoes social events so that they can log miles after work. Or the over-scheduled mom who gets up before dawn so she can have time alone to do her strength training.

For anyone feeling disconnected from their goals, Scaringi encourages prioritizing connection. “Make it more of a collaboration versus an act of isolation,” she says. Rather than emphasizing the completion of a goal, focus on building a community that can offer encouragement, support, and accountability.

It may be helpful to have a standing, face-to-face meeting with a friend or colleague with whom you feel comfortable discussing your goals. Or, you can go deeper and build a personal “board of directors” comprised of peers and mentors who are willing to offer advice and guidance within their area of expertise.

4. Make a “25 for 25” list

Another one of Rubin’s go-to goal-setting tactics, the “25 for 25” list provides a framework for accomplishing tasks by playing on the numerical year. The idea is to generate a list of 25 things you wish to achieve in 2025. (In 2024, participants drafted 24 items, and in 2023, 23 items.)

This can work for people who have a lot of smaller, unrelated things they want to accomplish over the course of the year. Or, it can help people with big, amorphous goals organize their efforts into specific, manageable tasks.

For example, if someone wants to be better about stretching and mobility, they can create to-do items like “buy a foam roller,” “find a 5-minute stretching routine on YouTube,” or “sign up for three different yoga classes.” Together, these actions support a regular mobility practice, but they’re also finite tasks you can cross off the list. Being “done” with something provides a sense of satisfaction that can generate momentum and motivate you to tackle the next thing on your list.

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“Sometimes people make resolutions like, ‘Learn Italian.’ You’re not going to cross that off a list. You’re not going to get that done in 2025,” Rubin says. “This is a way to have that feeling of, ‘Oh, I did it.’”

5. Keep a streak

It sounds counterintuitive, but if you’re having trouble doing something, the answer may be to do it more—like every day.

This works for Rubin, a self-proclaimed “all-or-nothing person.” “It’s much easier for me to do something every day than for me to do it sometimes,” she says, specifically referencing eating sugar, which she chooses to avoid altogether rather than allowing for occasional indulgences.

Doing (or not doing) something every day establishes clear boundaries and expectations. The everyday behavior eventually becomes a habit that doesn’t require extra thought or management; it just is. Plus, keeping a streak gamifies the challenge. “People love streaks. Some people get very engaged and excited by the idea of really trying to do something every day.” When motivation lags, a desire to protect a long-running streak can keep you on track.

That said, a streak is only meant to help you. If you happen to miss a day, don’t be too hard on yourself, as that can make it more difficult to re-engage in the habit you’re trying to build. “It’s better to be like, ‘What I do most days matters more than what I do once in a while. So that’s okay,” Rubin says. “But you don’t want it to happen all the time, or it’s going to undermine the behavior you’re trying to shape.”

  1. Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.

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FitnessFitness Tips

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

Can't get your steps in outside? Don't worry: Try one of these expert-backed beginner treadmill workouts instead.

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Photo: Stocksy/Bo Bo
Published Feb 1, 2025

Written by 

Lauren Wingenroth

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.

Experts in This Article

Elizabeth Beck

certified personal trainer and run coach

Kelly Whittaker

certified run coach and Barry’s chief instructor

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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.”

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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.

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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.

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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
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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

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